Sit down on the Preacher Curl Machine and select the weight. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in.
Since the long head of the biceps makes up the mass of the biceps peak, the incline curl is an effective exercise for building the biceps peak. When you perform the preacher curl, your arms move in front of your body. … Therefore, the short head of the biceps takes the majority of the load during the preacher curl.