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§ L · Exercises · BicepsUpdated

Lever Preacher Curl

Builds the biceps in isolation and improves pulling strength and arm control in the gym and everyday tasks.

Base exercise: Biceps curl
All biceps exercises
Muscle group
Equipment
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Biceps
Supporting muscles
Forearm

How to perform

§ 02 · Steps
  1. 01

    Position yourself at the lever machine so your upper arms rest on the preacher pad and your elbows are aligned with the lever's pivot.

  2. 02

    Grip the lever handles with an underhand grip (palms up), keep your wrists in a neutral position, and keep your body firmly supported.

  3. 03

    Curl the lever up under control by bending your elbows, bringing the handles toward your shoulders, and squeeze your biceps hard at the top.

  4. 04

    Lower the lever handles back to the starting position under control and feel the stretch in your biceps while keeping your elbows stationary.

Beginner's guide

§ 03 · Guide
What it works

Builds the biceps in isolation and improves pulling strength and arm control in the gym and everyday tasks.

What it should feel like

You should feel it in your biceps throughout the movement, not in your shoulders, wrists, or lower back.

Most common mistake

A common mistake is lifting your elbows off the pad or using momentum. Keep your upper arms planted and move with control.

How to get started at the gym

§ 04 · SisuLift

Lever Preacher Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows firmly against the pad to prevent your upper arms from moving. Avoid jerking and use a slow, controlled tempo to maximize the contraction.

An isolation biceps exercise using a lever machine that minimizes assistance from the body and emphasizes keeping the elbows stationary.

More exercises: Biceps

§ 06 · Same muscles

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