Machine Preacher Curls

What it is

This isolation exercise, performed on a specialized machine, effectively targets your biceps. It helps you build strength and definition specifically in the front of your upper arms. You will use a controlled pulling motion to work these muscles.

Technique tips

• Keep your elbows firmly against the pad throughout the movement.
• Allow only your forearms to move as you perform the curl.
• Exhale as you lift the weight, inhaling as you return to the start.
• Lower the weight slowly and with control to maximize muscle tension.
• Briefly squeeze your biceps at the peak of the contraction.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.