Lever Bicep Curl

Setup

1. 01Adjust the seat so the pad meets the upper arms and the elbows line up with the machine's pivot.
2. 02Sit tall with the chest against the pad and feet planted.
3. 03Grip the handles with an underhand grip and arms nearly straight.
4. 04Check that the starting position gives a slight stretch, not a locked hang.

Execution

1. 01Curl the handles up by bending the elbows through the machine's arc.
2. 02Squeeze the biceps hard at the top of the range.
3. 03Lower under control until the arms are almost fully extended.
4. 04Keep constant tension by stopping just short of the stack resting.

Checkpoints

• -Elbows stay aligned with the machine pivot on every rep.
• -Upper arms stay on the pad without sliding up.
• -The chest stays against the pad; no leaning back.
• -The lowering phase takes at least as long as the lift.

Common mistakes

• -Setting the seat too low so the elbows sit above the pivot.
• -Heaving with the shoulders to start the lever moving.
• -Letting the stack slam down between reps.
• -Cutting the bottom range and only training the squeeze.