Liftorra Open Liftorra

Biceps ยท Elbow flexion

Machine Preacher Curl

An isolation elbow flexion exercise for the biceps, done with a machine. It also works the forearms.

Machine Isolation Reps and weight Also called: bicep curl machine, machine curl
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Biceps

Do most of the work.

Secondary

Forearms

Help during each rep.

  • BicepsFront of the upper armPrimary
  • ForearmsGrip and wristsSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Elbows stay by the sides. No swinging the torso.
  3. Squeeze at the top, lower slowly to a straight arm.
  4. Keep the wrists neutral.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. Use a weight you can lift with the trunk still.
  • Elbows travelling forward. Keep the elbows in place; the forearm moves, not the upper arm.
  • Skipping the bottom. Lower all the way to a straight arm before the next rep.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.