Lever Preacher Curl

Setup

1. 01Set the seat so the armpits fit snug over the top edge of the pad.
2. 02Lay the upper arms flat on the pad with elbows at the machine pivot.
3. 03Grip the handles underhand at about shoulder width.
4. 04Sit tall with the chest against the pad and feet planted.

Execution

1. 01Curl the handles up through the machine's arc by bending the elbows.
2. 02Squeeze the biceps at the top without the elbows leaving the pad.
3. 03Lower slowly to a near full stretch at the bottom.
4. 04Reverse before the stack touches down to keep tension.

Checkpoints

• -Upper arms stay in full contact with the pad.
• -The torso stays against the pad; no rocking backward.
• -The bottom of each rep reaches a deep, controlled stretch.
• -Wrists stay neutral, not curled in at the top.

Common mistakes

• -Bouncing out of the stretched position, which strains the distal biceps.
• -Setting the seat too high and losing pad contact.
• -Rocking the torso back to lift heavier weight.
• -Half reps that skip the bottom range where the preacher earns its keep.