Description

The lever preacher curl is a great isolation exercise that targets the biceps specifically, helping to develop strength and size in the muscles of the upper arms.

Starting Position

Sit on the preacher curl bench, position your upper arms on the preacher pad, grab the lever barbell with an underhand grip, and fully extend your arms.

Technical Execution

Contract your biceps to curl the lever barbell towards your shoulders, keeping your elbows stationary and squeezing at the top of the movement. Slowly lower the weight back to the starting position.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom and squeezing the biceps at the top of the movement.

Variations

Variations of this exercise include using different grip positions, alternating arms, or performing the preacher curl with free weights instead of a lever barbell.

Common Mistakes

Common mistakes include using momentum to lift the weight, lifting too heavy causing swinging, and not fully contracting the biceps at the top of the movement.

Practical Advice

Focus on slow and controlled movements, maintain proper form throughout the exercise, and ensure a full range of motion for maximum muscle engagement.

Additional Notes

It's important to adjust the seat height and positioning of the preacher curl bench to ensure proper alignment and avoid strain on the elbows.

Difficulty Level

Intermediate

Equipment Needed

Leverage Machine

Primary Muscles

biceps

Secondary Muscles

forearms