How to perform the Preacher Curl (Machine)
- 1Sit on the preacher curl machine with your chest against the pad, adjust the seat so your upper arms rest flat on the pad, and grab the handles with an underhand grip while your feet stay flat on the floor. Let your arms extend almost all the way down without locking your elbows so you feel a stretch in your biceps.
- 2Curl the handles up in a smooth, controlled motion as you exhale, focusing on squeezing your biceps at the top without lifting your chest off the pad. Slowly lower the weight for about 2–3 seconds as you inhale, stopping just before your elbows lock, then repeat for your reps.
Coach tips
- Keep your upper arms glued to the pad the whole time so your biceps, not your shoulders, do the work.
- Choose a weight you can control without jerking or bouncing; if you have to swing, it’s too heavy.
- Keep your wrists straight, not bent back, to protect your joints and keep the tension on your biceps.
Powered by Hypro
Train biceps smarter
One rep, one set. Hypro turns the Preacher Curl (Machine) into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Preacher Curl (Machine) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much biceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Preacher Curl (Machine) fits right into proven hypertrophy and strength templates.
For optimal biceps hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
