Machine Preacher Curls

Biceps

Machine Preacher Curls

LevelBeginner EquipmentMachine MechanicIsolation ForcePull

A curl on a preacher-style machine with your arms supported on an angled pad, isolating the biceps.

Strength

Primary musclesBiceps

Energy burned

≈ 15 kcalFor 3 × 8–12, rest 90s · ≈ 2.6 kcal/min

Estimate range 11–18 kcal (±25 %)

Muscle mass worked3 %

Effort during a set3.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust the seat so your armpits sit snugly over the top of the pad.
2Rest your upper arms on the pad and grasp the handles with an underhand grip.
3Begin with your arms nearly straight.

How to perform

1Curl the handles up toward your shoulders by bending your elbows.
2Squeeze your biceps briefly at the top.
3Lower the handles slowly to a nearly straight arm.
4Keep your back against the seat and your upper arms flat on the pad.