Machine Single-Arm Preacher Curl (Plate-Loaded)
The machine preacher curl one arm at a time on a plate-loaded lever; each side lifts its own load and the free hand braces the body.
How to do it
Setup
Seated at the plate-loaded preacher machine, one upper arm on the pad, its handle gripped palm up, free hand on the pad.
Steps
- Curl the handle up toward the shoulder.
- Pause at the top with the elbow on the pad.
- Lower the lever slowly; finish the set, then switch.
Common mistakes
Seat so low the armpit rides over the pad: raise it until the arm lies flat. Letting the plates slam at the bottom: stop just short of the rest. Torso turning to help the lever up: sit square.
Breathing
Exhale on the curl, inhale lowering.
