The Machine Preacher Curl is an intermediate machine preacher curl that primarily trains the biceps. It is useful for training the biceps with the upper arm supported to reduce body momentum.
Primary muscles
biceps
Secondary muscles
None
Equipment
machine
Difficulty
intermediate
TARGET AREA
Muscles worked
Primary muscles
biceps
Secondary muscles
None
THE MOVEMENT
How to perform
Adjust the seat so the upper arm lies flat on the preacher pad and the elbow lines up comfortably with the machine.
Take the handles and begin from a controlled, nearly straight elbow position.
Curl the handles while keeping the upper arm fixed to the pad.
Lower slowly until the biceps are lengthened without letting the stack slam.
IRONYOU / CORE
Core cues
Keep the upper arm in contact with the pad throughout the rep.
Lower under control and avoid relaxing completely at the bottom.
Use a load that lets you curl without lifting the shoulder off the pad.
STAY SHARP
Common mistakes
Letting the upper arm come off the pad.
Dropping quickly into the bottom position.
Using too much load and shortening the range.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Machine Preacher Curl Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Machine Preacher Curl estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
20.8 kg
27.6 kg
34.4 kg
48.4 kg
60 kg
22.7 kg
30.1 kg
37.4 kg
52.7 kg
70 kg
24.1 kg
32 kg
39.8 kg
56.1 kg
80 kg
25.3 kg
33.5 kg
41.7 kg
58.8 kg
90 kg
26.2 kg
34.7 kg
43.2 kg
60.9 kg
100 kg
26.9 kg
35.6 kg
44.3 kg
62.5 kg
110 kg
27.4 kg
36.3 kg
45.2 kg
63.8 kg
120 kg
27.9 kg
36.9 kg
45.9 kg
64.8 kg
Machine Preacher Curl Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Machine Preacher Curl estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
9.9 kg
13.1 kg
16.3 kg
23 kg
50 kg
13 kg
17.2 kg
21.4 kg
30.2 kg
60 kg
14.8 kg
19.6 kg
24.4 kg
34.4 kg
70 kg
15.8 kg
21 kg
26.1 kg
36.8 kg
80 kg
16.4 kg
21.8 kg
27.1 kg
38.2 kg
90 kg
16.8 kg
22.2 kg
27.7 kg
39 kg
100 kg
17 kg
22.5 kg
28 kg
39.5 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Single Arm Dumbbell Preacher Curl, EZ Bar Preacher Curl, and Dumbbell Preacher Curl.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Machine Preacher Curl in IronYou.
Keep your last session, progress and next target with you when you train.