Lever Preacher Curl
A machine biceps curl done with the upper arms braced on a preacher pad to isolate elbow flexion.
Secondary muscles
How to do it
- 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.
Form cues
- Keep upper arms glued down
- Curl only at the elbows
- Lift smooth, lower slower
- Keep wrists neutral
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.
