Machine Bicep Curls


  • Sit on the machine preacher curl bench with your arms extended over the front of the pad. Adjust the seat or pad so that your arms can hang over with ease.
  • Grasp the handles with an underhand grip. Back flat and shoulders back.
  • Curl your arms towards you, contract your biceps.
  • Hold for 1-2 seconds then release back to the starting position.


  • Do not stretch too far down, just enough to feel a stretch.
Primary muscles Biceps
Secondary muscles Forearms