Step by step
- Adjust the seat so your armpits sit at the top edge of the pad.
- Rest your arms and grab the handles.
- Curl up by bending your elbows.
- Lower slowly until your arms are almost straight.
Tip: A one-second pause at the top greatly increases the work for your biceps.
Common mistakes
If your arms aren't well supported, your shoulder tries to help.
At the bottom your elbow is more exposed: lower with control.
Your arms stay on the pad at all times.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Machine or barbell preacher curl?
They work the same. The machine is more comfortable and easier to set up.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add machine preacher curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.