Machine Single-Arm Preacher Curl

Select a manageable weight on the preacher curl machine. Adjust the seat so the sloped pad supports the back of your upper arm and your elbow aligns with the lever pivot.

Sit with both feet planted. Place your working upper arm and elbow on the pad, aligned in front of that shoulder.

Grip one handle with your palm facing upward or angled upward and inward, depending on the handle. Keep your wrist mostly straight.

Rest your other hand on your thigh or use it to steady yourself on the pad. Keep it off the moving handle so it does not assist the working arm.

Bend the working elbow to curl the handle toward you while keeping your upper arm and elbow supported. Keep your torso and shoulder still.

Lower the handle slowly until the elbow is comfortably straight. Maintain support on the pad and avoid letting the stack pull your arm down abruptly.

Finish the repetitions on one side, then repeat with the other arm. Use a load you can control without lifting your elbow or leaning back.

Avoid snapping the elbow into lockout or bouncing out of the bottom position. Stop if the movement causes elbow or shoulder pain.