How to Do Preacher Curls Using a Nautilus Machine

The biceps normally work with other muscles and can be difficult to isolate. Preacher curls are the best way to isolate the biceps and will allow them to develop a good peak.

Instructions

1. Identify the Nautilus preacher curl machine. It consists of a chair with an arm rest that is inclined at a 45-degree angle. A pair of handles are positioned below the arm rest and connected to the weights.

2. Adjust the machine. Use the weight setting that will let you train to failure in 8 to 12 repetitions. Bring the back rest forward far enough so that it presses your chest into the arm rest. Lower the seat so that the arm rest pushes firmly into your armpits when you are performing the exercise.

3. Sit down and place your upper arms on the arm rest. If your elbows are not on the arm rest, you may need to raise the seat a bit. Put your hands under the handles and get a good grip with your palms as you should not use your fingers on this machine.

4. Breathe in deeply and pull the handles up toward you until your forearms pass a right angle with the floor. Lower the weights while inhaling until your arms are fully extended but your elbows are not locked. Ensure that you do not rest the weights and your biceps are under full tension at all times.

5. Check your form. Keep your buttocks planted firmly on the seat and resist the urge to push with your legs as you become fatigued.

Tips & Warnings

• Always consult your physician before beginning any exercise routine.