- Sit in the machine and adjust the seat height so that your upper arms rest firmly against the preacher pad. Grab the handles or bar.
- Keep your upper arms locked against the pad and curl the weight up toward your shoulders, squeezing your biceps.
- Slowly lower the weight with control until your arms are fully extended.
Tips
- Before you begin each set, adjust the seat so that your upper arms lie flat along the preacher pad from armpit to elbow, keeping your shoulders level and your chest close to the top edge of the pad.
- Lower the weight until your arms are fully extended at the bottom, then curl smoothly back up without pausing or bouncing at either end.
- Keep your wrists straight throughout the movement so the force transfers cleanly through your forearms to the handles.
Common mistakes
- Lifting the upper arms off the preacher pad during the curl removes the fixed support the machine is designed to provide, allowing the shoulders to take over the movement.
- Using momentum to swing the weight up rather than curling it under control means the biceps are not completing the full movement.
- Stopping the descent before the arms are fully extended cuts the range of motion short at the bottom of the repetition.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
