The Machine Preacher Curl is a beginner-friendly machine strength exercise that targets the biceps, with the forearms working alongside. Here's how to do it right — and what to stop doing.
Primary musclesBiceps
Secondary musclesForearms
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Preacher Curl
Set the seat height so your armpits rest against the top of the pad.
Sit with your chest against the support and your feet flat on the floor.
Take the handles with an underhand grip and lay your upper arms flat on the pad.
Straighten your arms to the start position without fully locking the elbows.
Curl the handles toward your shoulders and squeeze at the top.
Lower under control back to the stretched position and repeat.
02 The payoff
Why it earns its spot
The pad removes momentum, so the biceps take the load at every rep speed.
A fixed path is quick to teach and easy to load in small steps.
Supported arms let you train close to failure without the torso compensating.
03 Don't do this
Common mistakes
Sliding the elbows up the pad, which shortens the range the biceps actually work.
Lifting the chest off the support to start the rep, which brings the back into an arm exercise.
Snapping the arms straight at the bottom, which loads the elbow in a stretched position.
Setting the seat too low, so the shoulders shrug up and the pad digs into the arms.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Preacher Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
