Lever Biceps Curl

Muscles involved

Biceps

How to do it

1. Sit at a preacher curl machine, place your armpits firmly against the pad, and grip the lever bar with an underhand grip, shoulder-width apart. 2. Curl the bar upward by flexing your biceps, keeping your upper arms pressed into the pad. 3. Pause at the top of the movement, squeezing your biceps. 4. Slowly and with control, lower the lever bar back to the starting extended position.

Equipment required

Máquina de apalancamientoMáquina

Muscles worked

MaleFemale

Biceps brachii

Tips

- Press your armpits firmly into the pad to prevent shoulder movement. - Squeeze your biceps hard at the top of the curl. - Lower the lever slowly and with control to maximize the negative phase. - Do not let your elbows come off the pad.

Difficulty