Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Biceps

Machine Preacher Curl

MachineIsolationEasy to learn
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Preacher curl

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Elbows lined up with the pivot
  2. 2Full stretch at the bottom
  3. 3Squeeze hard at the top

Most common mistake

Seat too low so the elbows float.

Watch a demo

Good for

  • Ranked #2 for biceps
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Bayesian Cable Curlvs Incline Dumbbell Curlvs EZ-Bar Curl
S
For biceps
#2 of 19
See the full list →
Research
94
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
Target tensionExcellent
Loaded stretchStrong
ProgressionExcellent
Low costExcellent

The preacher position loads the biceps at the bottom, and the machine keeps that tension steady and easy to progress.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SIncline Dumbbell CurlDumbbell
  • ACable CurlCable

Takes

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280