Form cues
- Keep upper arms glued down
- Curl only at the elbows
- Lift smooth, lower slower
- Keep wrists neutral
Exercise
Lever Preacher Curl
Upper arms, leverage machine
A machine biceps curl done with the upper arms braced on a preacher pad to isolate elbow flexion.
Target: biceps. Also works: forearms.
Steps
- Adjust the seat so your armpits sit close to the top of the preacher pad.
- Sit down and place the backs of your upper arms flat on the pad.
- Grip the machine handles with an underhand grip and straighten your arms to the start.
- Keep your chest up and curl the handles toward your shoulders by bending your elbows.
- Squeeze your biceps briefly at the top without lifting your upper arms off the pad.
- Lower the handles under control until your arms are nearly straight again.
Common mistakes
- Upper arms lifting off the pad as the handles rise
- Using the shoulders or rocking the torso to start the curl
- Letting the weight drop quickly on the way down
- Bending the wrists back instead of keeping them straight
Breathing
Exhale as you curl the handles up, and inhale as you lower them back down under control.
In the app, search for Lever Preacher Curl and add it to a workout.