Preacher Curl Machine

Place your upper arms on the preacher pad and grip the handles. Keep your chest and armpits against the pad to eliminate room for momentum.

Keep your upper arms fixed on the pad and curl the handles with your biceps. Maintain your elbow position and focus on bending with your biceps alone.

Lower the handles slowly so your biceps can lengthen fully. Do not let your arms drop at the bottom; control the speed.

Think about pulling the handles with your biceps as you curl. The pad blocks momentum, so lower the weight and focus more on staying against the pad if your shoulders rise.

Bending your wrists or lifting your upper arms to use momentum immediately reduces biceps engagement. Prioritize pad contact and neutral wrists over heavier weight.

Exhale as you curl and inhale as you lower. Holding your breath at the bottom can help you start the next rep more steadily.

Pause for 1 second at the top, then lower the handles over 3 seconds. Check that you reach the same height on every rep to keep your form consistent.