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Machine Preacher Curl Single-Arm
- 1 - Adjust the seat height so your upper arm rests comfortably on the preacher pad with your armpit near the top edge of the pad.
- 2 - Sit facing the machine and grasp one handle with an underhand grip, keeping your working upper arm firmly against the pad.
- 3 - Start with your elbow extended but not locked, maintaining a stable torso and neutral wrist position.
- 4 - Curl the handle upward by bending your elbow, focusing on contracting your biceps without lifting your upper arm off the pad.
- 5 - Pause briefly at the top of the movement, then lower the handle slowly under control until your arm is nearly straight.
- 6 - Repeat for the desired number of repetitions, then switch arms and perform the same number of reps on the other side.
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