A unilateral bicep isolation exercise performed on a preacher curl machine.
- +Focuses tension directly on the biceps
- +Helps fix strength imbalances
- +Reduces momentum for strict form
- –Fixed path may feel unnatural for some
- –Limited engagement of stabilizing muscles
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so your upper arm lies flat on the pad, armpit snug at the top
- Align your elbow with the machine’s pivot; grip the handle underhand, wrist straight
- Plant chest on the pad; keep shoulder down and elbow pinned to the pad
- Curl the handle up by squeezing your biceps; no swinging or shrugging
- Briefly squeeze at the top without letting the elbow lift
- Lower slowly until you feel a stretch; don’t hyperextend the elbow
- Exhale up, inhale down; keep steady, controlled tempo
- Finish all reps on one arm, then switch; use a weight you can control for 8–15 reps