GYMKC
Menu
Get the app

Machine Preacher Curl

Biceps Forearms Isolation Biceps curl machine
Demo (loops)

How to do it

Starting position

  1. Sit on the machine seat and press your armpits snugly against the pad.
  2. Plant your elbows firmly on the pad and keep your torso upright.
  3. Grip the handles with an underhand grip narrower than shoulder-width.
  4. Place your feet comfortably on the floor and look straight ahead.

Movement

  1. Lift the handles while keeping your elbow angle from changing.
  2. Pause briefly at the point where your biceps contract strongly.
  3. Slowly extend your arms against the resistance to return to the starting position.

Breathing

Exhale as you lift the handles and inhale as you lower them.

Cautions

  • Completely locking out your elbows with heavy weight places stress on the joints, so be careful.
  • Leaning your torso back strains your lower back, so keep your upper body pinned to the pad.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesBiceps
Secondary musclesForearms
EquipmentBiceps curl machine
Movement patternIsolation
Rep range8–15 reps
6 similar exercises

Representative exercise: Machine Preacher Curl

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the biceps curl machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Machine Preacher Curl (Turned Torso)HarderCable Incline Biceps CurlHarderDumbbell Incline Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Incline Biceps CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.