EXERCISE · MACHINE
Machine Preacher Curl
Arms
Done right, this should feel like your biceps are working completely on their own, with no help from your shoulders or your back. Set your upper arms flat against the pad before you start, and keep them pinned there for the whole set — that's what strips out the momentum a standing curl lets you cheat with. Curl up until your forearms are nearly vertical, squeeze at the top, then lower slowly until your arms are almost straight. Don't let your elbows lift off the pad at the bottom to chase a longer stretch; that just shifts the tension off the muscle you're trying to hit.