Exercise · Arms
Preacher curl machine (neutral grip)
The preacher curl machine with a neutral grip isolates your biceps while your arms are supported on the pad. The neutral grip (palms facing each other) also works your forearms. It’s a solid option if you want to feel your biceps work without stressing your lower back too much.
- Biceps
- Forearms
Doable at all 76 gyms GoSet follows
The essentials
- Adjust the seat so your armpits touch the pad.
- Place your arms on the pad, palms facing each other on the handles.
- Curl the handles up by squeezing your biceps, keeping arms on the pad.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms
How to do it
- Adjust the seat so your armpits rest comfortably on the pad and your chest is against the support.
- Place the front of your upper arms on the pad, elbows firmly set, palms facing each other on the handles.
- Take a big breath, keep your shoulders down, and brace your torso against the pad.
- Curl the handles up in 1 to 2 seconds by squeezing your biceps, keeping your arms glued to the pad.
- Pause briefly at the top without bending your wrists or rolling your shoulders forward.
- Lower the handles in 2 to 3 seconds with control, avoiding dropping the weight and not fully locking out your elbows.
Common mistakes
Armpits lifting off the pad
Instead : Raise or lower the seat so your armpits stay in contact with the pad, and keep your chest pressed into the support for the whole set.
Elbows sliding forward on the pad
Instead : Reset your elbows firmly into the pad before each set and think about pinning your upper arms down as you curl and lower the weight.
Using too much body momentum
Instead : Bring your feet a bit closer, keep your torso glued to the pad, and choose a weight you can control without rocking your upper body.
Dropping the weight and locking the elbows
Instead : Count 2 to 3 seconds on the way down and stop just before your arms are fully straight so the tension stays on the biceps.
Coach tips
- Use a controlled tempo, for example 1 second up and 2 to 3 seconds down, to really feel your biceps working.
- Breathe out as you curl the handles up and breathe in as you lower them under control.
- If you lose your position or need to cheat with your back, lower the weight so you can keep clean form.
- You can slightly adjust your hand width on the handles to find the angle where your biceps work well without wrist discomfort.
Variations
- Slow down the lowering phase to put more focus on controlled biceps work.
- Use 1 to 2 second pauses at the bottom without fully resting the weight to keep constant tension through the set.
Sets and reps
The preacher curl machine with a neutral grip is often done for 3 to 4 sets of 8 to 15 reps with a weight you can control. Many people place it in the middle or toward the end of an upper body or arm workout to target the biceps.
Equipment
Alternatives for the same muscles
Log your Preacher curl machine (neutral grip) sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
What’s the difference between neutral grip and palms-up grip?
With a neutral grip your palms face each other, which slightly changes the angle for your biceps and brings your forearms into the movement. Some people also find this grip more comfortable on the wrists than the traditional palms-up grip.
Where should I look during preacher curls?
Keep your head neutral, looking slightly down or straight ahead without pushing your chin forward or lifting it too high. That helps you keep your upper body stable on the pad.
What if I feel discomfort in my elbow?
Stop the set, lower the weight, and limit the range a bit so you don’t get close to fully straight arms. If the discomfort stays, it’s better to talk with a professional before continuing.
Can I start my arm workout with this machine?
Yes, some people like starting with the preacher machine to focus on controlled biceps work. Others keep it for later in the workout. Both approaches are common.