How to do the preacher curl machine for biceps


    Why should you do preacher machine curls? It has always been an effective exercise for biceps because it is one of the few movements during which you can move your upper arms away from your torso while still remaining secure on your shoulders. According to Men’s Health fitness director Ebenezer Samuel, an added benefit of using a bench curler over machines is the way the machine will work your muscles.

    Because you’re working with a cable and a directed load (as opposed to a Z-bar), you can isolate and challenge your biceps through the full range of motion. When you use free weights like dumbbells or Z-bars, you start to lose resistance, especially when your joints “squeeze” at the top of the movement. Machine curls will allow you to get more pull at the top of each repetition, without carrying many kilograms of weight.

    This exercise makes it so easy to train lighter and get that pump,” Samuel says. It’s one of my favorite ways to train your biceps and you’ll see your muscles grow. (The 21 Best Biceps Exercises for Big Arms).

    Who Should Do Preacher Machine Curls?

    From bodybuilders to marathoners, anyone who focuses on arm training can use the preacher bench press on machines to build biceps. The machine is fairly easy to set up, and once you get the hang of the mechanics, you’ll really be able to isolate your biceps and get a great press, without having to use heavy weights. “You don’t need to use a lot of weight,” says Samuel.

    There’s more to it than just sitting at the machine and giving it a try. Like any other form of curl, protecting your shoulders should be as much a priority as getting a good pump. This means that you can’t sit too high or too low, it won’t do you any good. Good preparation will allow you to get strong tension throughout your entire body, including the rigid back position.

    The sitting position should be low, clear the gaps between the armpits and the instrument panel, lock the elbows well and remember to squeeze the shoulder blades during this movement. By also keeping your scapula engaged, you will leave more room for the rotator cuff tendons to work and move more freely throughout the exercise.

    How does a bench curling machine work

    – Begin by adjusting your chair to a position where your chest is flush with the preacher pillow and your armpits are tightly tucked in, leaving little or no gap.

    Hold each handle. Another benefit is that it gives you the option to use a firm grip or light contact with the palms of your hands. Both methods work.

    Squeeze your shoulder blades together and drive your lower body toward the floor, focusing on turning both pinkies toward the ceiling as you work toward strong pressure at the top of the rep.

    Lower your back to the starting position. This is a repeat.

    Make sure your arms are not fully extended at the bottom of the movement. It should work a slight curve to maintain a strong tension.


    Men’s Health Australia


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