Machine Preacher Curl

PT Will Duru’s Perspective

The Machine Preacher Curl is one of the best isolation exercises for building bigger and stronger biceps.

I like this exercise because the preacher pad removes momentum, forcing your biceps to do all the work. The machine also keeps constant tension on the muscle throughout every repetition.

If your goal is to improve arm size and definition, this is an exercise I regularly include after heavier pulling movements.

Add machine preacher curls to your programme if you want stronger biceps, better arm definition, and improved elbow flexion strength.

About PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach and i Newspaper, where he shares evidence-based advice on strength training, fat loss, and healthy ageing.

Exercise Benefits

• Builds bigger biceps
• Increases arm strength
• Improves muscle definition
• Provides constant tension throughout the movement
• Reduces momentum and cheating
• Strengthens the forearms
• Suitable for all experience levels

Why Train the Biceps?

The biceps help bend your elbow and play an important role in pulling movements.

Training your biceps can help:

• Build stronger arms
• Improve pull-up and rowing performance
• Increase grip strength
• Improve lifting performance
• Support everyday carrying tasks
• Improve arm definition
• Create balanced upper-body development

What Type of Workout Does This Exercise Fit Into?

The Machine Preacher Curl works well in:

• Arm workouts
• Pull workouts
• Back and biceps workouts
• Hypertrophy programmes
• Muscle-building programmes
• Upper-body workouts
• Strength training programmes

It is best performed after compound pulling exercises when you want to isolate the biceps.

Sample Biceps Workout Programme

Beginner Arm Workout

1. Machine Preacher Curl – 3 sets × 10-12 reps
2. Dumbbell Hammer Curl – 3 sets × 10-12 reps
3. Cable Rope Biceps Curl – 3 sets × 12-15 reps

Intermediate Pull Workout

1. Pull-Ups – 4 sets × 6-10 reps
2. Cable Machine Lat Pulldown – 4 sets × 8-12 reps
3. Cable V-Bar Row – 3 sets × 10-12 reps
4. Machine Preacher Curl – 3 sets × 10-12 reps
5. Spider Biceps Curl – 3 sets × 10-12 reps
6. Cable Rope Biceps Curl – 3 sets × 12-15 reps

12REPS Coach Recommendation

I normally place Machine Preacher Curls towards the end of a pull workout.

A balanced pull workout could look like:

1. Cable Machine Lat Pulldown
2. Cable V-Bar Row
3. Cable Single-Arm Row
4. Machine Preacher Curl
5. Spider Biceps Curl
6. Cable Rope Biceps Curl

This sequence allows you to build strength with compound exercises before finishing with focused biceps work.

Frequently Asked Questions

Is the Machine Preacher Curl good for beginners?
Yes. The machine provides stability, making it easy to learn proper technique.

What muscles does the Machine Preacher Curl work?
It mainly targets the biceps brachii, brachialis, brachioradialis, and forearms.

Is the machine better than free weights?
Neither is better. The machine offers more stability and constant tension, while free weights require greater control and stabilisation.

Should I fully straighten my arms?
Lower the weight until your arms are almost fully extended while maintaining tension on the biceps.

How many reps should I perform?
Aim for 8 to 15 controlled repetitions for 3 to 4 sets, focusing on a full range of motion and a strong squeeze at the top.