Lever Hammer Grip Preacher Curl

Setup

1. 01Set the seat so the armpits sit snug over the top of the preacher pad.
2. 02Place the upper arms flat on the pad, elbows lined up with the machine pivot.
3. 03Grip the vertical handles with palms facing each other.
4. 04Sit tall with the chest touching the pad.

Execution

1. 01Curl the handles up by bending the elbows through the fixed arc.
2. 02Squeeze at the top without lifting the elbows off the pad.
3. 03Lower slowly until the arms are almost fully extended.
4. 04Keep tension at the bottom rather than resting the weight.

Checkpoints

• -Upper arms stay flat on the pad from start to finish.
• -Palms stay facing each other; no rotation during the rep.
• -The chest stays on the pad; no rocking back to lift the weight.
• -The bottom position reaches near full extension every rep.

Common mistakes

• -Setting the seat too low so the shoulders do the work.
• -Bouncing out of the stretched bottom position.
• -Lifting the elbows off the pad at the top.
• -Stopping the lowering phase halfway.