Preacher Curl (Variation 2)

Setup

1. 01Adjust the seat so the armpits sit over the pad and elbows align with the pivots.
2. 02Place both upper arms flat on the pad, shoulder width apart.
3. 03Grip the independent handles underhand.
4. 04Sit tall and brace lightly against the chest pad.

Execution

1. 01Curl both handles up together through the machine's arc.
2. 02Squeeze at the top while the upper arms stay glued to the pad.
3. 03Lower under control to a near full stretch.
4. 04Keep both arms moving at the same speed; do not let one side lead.

Checkpoints

• -Both elbows stay on the pad and aligned with the pivots.
• -The handles rise evenly; no stronger side taking over.
• -The torso stays still against the pad.
• -Each rep reaches a deep bottom stretch.

Common mistakes

• -Letting the dominant arm out-curl the weaker one.
• -Bouncing the stretched bottom position.
• -Shrugging the shoulders into the pad to cheat.
• -Setting the seat height wrong so the elbows float off the pad.