Purpose of Machine Preacher Curls

The machine preacher curl is a great exercise for those looking to train their biceps hard, but in a safe manner. Depending on the machine, you have the option of using an underhand grip, overhand grip, and if the machine permits, a neutral grip.

Changing the grip will change which parts of the upper arm are targeted most, but regardless, this exercise is used mostly to develop the peak of the biceps because it preferentially stimulates the brachialis which pushes the bicep “up” more.

Equipment Needed for Machine Preacher Curls

The machine curl only requires one piece of equipment – a biceps curl machine. No extra barbells, or dumbbells are needed, although they could be used in replacement of the handle attached to the machine.

Difficulty Level of Machine Preacher Curls

From a scale of 1 to 5, machine curls would rank very low with a 1, as they do not require much skill at all – which isn’t a bad thing, as the less skill required, the easier it is to focus on directing as much stress onto the desired muscle (mind-muscle connection).

How to Perform Machine Preacher Curls

To perform machine curls, start by adjusting the level of the seat so that your armpits fit comfortably at the top of the pad – you also have the option of lowering the seat completely out of the way and standing, should that be more comfortable for you.

Keeping your shoulders back and your chest forward, maintain stability between your upper arms and the pad.

With your palms facing up, apply force to the handle and lift through as full of a range of motion as you can – without allowing stress to be taken off the biceps. Be sure to lift with control, not allowing momentum to take over the lift.

Lower the weight slowly keeping the tension on the biceps, and avoid overextending your elbows at the bottom. Allow the weight come to a complete stop before starting the next repetition.

Be sure to exhale on the way up, and to inhale on the way down.

Key Points when Performing Machine Preacher Curls:

Key points when performing machine preacher curls exercise

  • Adjust the machine to your dimensions (your size and shape)
  • Keep your arms tight against the pad
  • Lift the weight as far as you can while keeping tension on the muscles
  • Lower the weight slowly and in full control

How Many Reps when Performing Machine Preacher Curls:

Perform anywhere from 10-15 reps each set when doing machine curls. Going less than 10 reps probably means you are going to heavy and can result in injury due to the design of the machine – the arm can easily hyperextend at the bottom if you are not careful.

Pick a weight you can lift in a controlled manner using only your biceps.

Common Mistakes when Performing Machine Preacher Curls:

Common mistakes for the machine preacher curls exercise

Common mistakes when performing machine curls include the following:

  1. Using too much weight – machine curls are not an exercise that requires heavy weights. They are a fine tuning and toning exercise so it is important to use a weight that is not very heavy and you can lift in full control.
  2. Lifting with momentum – this is one of the most common mistakes we see with any type of curl in which the arms are supported on a pad, lifting with momentum by swinging back. By swinging back you are just involving other muscles in the move as well so the biceps really are not working much harder. Use a weight you can move without swinging.
  3. Not adjusting the machine to their dimensions – make sure the seat is at the right height when performing machine curls. If the seat is not set at the right height the risk of injury is greater, and the effectiveness of the movement is lesser.

Modifications to Machine Preacher Curls:

There is one primary modification you can make when performing machine curls – if the machine permits.

It has to do with switching your grip – while every machine curl will allow for an underhand grip to be used, some may allow an overhand, and fewer will allow a neutral grip.

While the underhand grip is most common, the overhand and/or neutral grip can be used to more effectively target the brachialis muscle. So depending on which part of the upper arm you want to target most, you can use the grip that will best allow you to.

When to Perform Machine Preacher Curls:

Machine curls should be performed towards the end of an arm workout as a finishing move. They are a great exercise to finish off the biceps, or brachialis, by pumping them full of blood.

Alternative exercises to Machine Preacher Curls:

Other exercises similar to machine curls are preacher curls performed with a free weight (barbell, or dumbbells).

Machine Preacher Curls: versus EZ Bar Preacher Curls

Although machine curls and EZ bar preacher curls performed with a free weight are very similar, they have subtle differences.

The first major obvious difference is that machine curls require a machine, while preacher curls can be performed on preacher benches, and even adjustable benches if using a single dumbbell.

Another difference is that with an EZ bar, the tension is taken off the muscles when the forearm is perpendicular with the floor, whereas with a machine the tension remains constant on the biceps at all ranges of motion. This makes for a more complete movement, and prevents the muscles from relaxing at any point during the rep.