Machine Preacher Curl

Setup

1. 01Adjust the seat so the armpits sit atop the pad.
2. 02Rest the upper arms flat on the preacher pad.
3. 03Grip the handles with palms facing up.
4. 04Sit tall with the chest against the pad.

Execution

1. 01Curl the handles up toward the shoulders.
2. 02Squeeze the biceps hard at the top.
3. 03Lower slowly until the arms are nearly straight.
4. 04Stop just short of lockout and repeat.

Checkpoints

• -Upper arms stay glued to the pad throughout.
• -The seat height keeps armpits level with the pad top.
• -Wrists stay neutral, not curling toward you.
• -The eccentric is slower than the concentric.

Common mistakes

• -Lifting the elbows off the pad at the top.
• -Setting the seat too low and pressing with the shoulders.
• -Slamming the weight stack at the bottom.
• -Cutting the range short to move more weight.