How to do it
Pin your shoulder blades down and back for the entire set.
- 1
Adjust the seat and arm pad of the preacher curl machine to fit your height.
- 2
Sit on the machine with your upper arms resting on the pad.
- 3
Grasp the handles with an underhand grip.
- 4
Exhale and curl the handles towards your shoulders.
- 5
Squeeze your biceps at the top of the movement, then inhale as you slowly lower the handles back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your upper arms stationary and elbows aligned with the pivot point of the machine to maximize bicep engagement.
Common mistakes
- ✕Letting the wrists bend backward
- ✕Leaning the torso back during the curl