Machine Preacher Curls
- Primary musclesBiceps
- EquipmentMachine
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Machine Preacher Curls".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsPick a load on the preacher curl machine and sit down. Adjust the seat so your armpits sit comfortably at the top of the pad.
Rest the backs of your upper arms on the pad and grip the handles with your palms facing up.
Exhale and curl the handles toward your shoulders by contracting your biceps, keeping your elbows on the pad.
Squeeze at the top and hold the tension for a moment.
Inhale and lower the handles slowly until your arms are almost straight.
Repeat for the planned reps.
Only your forearms should move. If your shoulders hunch forward or your elbows lift, reduce the load.
Stop just short of locking out at the bottom to keep tension on the biceps and spare your elbows.
The same movement can be done with dumbbells or a barbell on a preacher bench, or with a low cable.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.