How to do a machine preacher curl

Setup:

1. Seat Adjustment: Adjust the seat height so that the top of the pad comfortably fits into your armpits. Your chest should be firmly against the pad.
2. Weight Selection: Choose a weight that you can control for the desired number of repetitions with good form.
3. Grip: Grasp the handles with an underhand grip (palms facing up).

The Lift:

1. Curl Upward: Exhale and slowly curl the handles up towards your shoulders, keeping your upper arms and elbows firmly against the pad. Focus on using your biceps to lift the weight.
2. Squeeze: Contract your biceps at the top of the movement, holding the contraction for a brief moment.
3. Controlled Lowering: Inhale and slowly lower the handles back to the starting position, resisting the urge to drop the weight.

Tips:

• Elbow Position: Keep your elbows firmly planted against the pad throughout the entire movement.
• Slow and Controlled: Avoid using momentum. Focus on the contraction of your biceps.
• Full Range of Motion: Extend your arms fully at the bottom of the movement, feeling a good stretch in your biceps.
• Proper Form: Keep your body still throughout the exercise. Only your forearms should move.