Lever Preacher Curl

An isolation exercise for the biceps brachii. The angled pad eliminates the use of momentum, forcing the biceps to work through a full range of motion.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Required Equipment
Leverage Machine
Leverage Machine
Target Muscle Groups
Primary
Biceps
Secondary
Forearms

Setup

Sit at the machine and place the back of your upper arms firmly against the preacher pad. Grip the handles with a supinated (underhand) grip.

Instructions

1. Curl the handles toward your shoulders while keeping your arms on the pad.
2. Squeeze the biceps at the peak.
3. Lower the weight slowly until your arms are nearly straight.
4. Maintain a neutral wrist position.
5. Avoid lifting your elbows off the pad.

Common Mistakes

1. Lifting the glutes off the seat.
2. Using the shoulders to pull.
3. Not reaching full extension at the bottom.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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