Machine Preacher Curl Single-Arm
Curl one arm at a time on the machine to even out strength and maximize the contraction.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the biceps, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine Preacher Curl Single-Arm work?
- The Machine Preacher Curl Single-Arm mainly works the biceps.
- What equipment do you need for the Machine Preacher Curl Single-Arm?
- A machine.
- How many sets and reps of the Machine Preacher Curl Single-Arm?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine Preacher Curl Single-Arm?
- Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.
Program it for your clients
Coaches add the Machine Preacher Curl Single-Arm to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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