Body part
Biceps
Instructions
- Take a seat facing the lever machine with your feet firmly on the ground and your back straight.
- Adjust the seat height so that your upper arms rest comfortably on the top cushion and your armpits are slightly above it. Your chest should be pressed against the pad.
- Grasp the handles with an underhand grip, your hands shoulder-width apart, and your arms fully extended.
- While keeping your upper arms pressed against the pad and your back straight, curl the handles up towards your shoulders.
- Pause briefly at the top of the contraction and squeeze your biceps.
- Slowly lower the handles back to the starting position, with control and without completely straightening your arms.
- Repeat for the desired number of repetitions.
Advice
- Maintain proper form and technique to maximize the effectiveness of the exercise.
- Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger.
- Focus on contracting your biceps and brachialis muscles throughout the entire movement.
- Control the movement on both the upward and downward phases, avoiding any swinging or jerking motions.
- Use a full range of motion, lowering the weight until your arms are fully extended and then curling it up until your biceps are fully contracted.
- Consider using different grip variations, such as underhand or overhand, to target different areas of your biceps.
- Add variety to your workouts by incorporating different intensity techniques, such as drop sets or supersets.
- Don’t forget to warm up your biceps with some light cardio or dynamic stretches before starting the exercise.
- Incorporate lever preacher curls into a well-rounded bicep workout routine, combining it with other exercises like hammer curls and chin-ups.
- Pay attention to your breathing throughout the exercise, exhaling during the concentric (curling) phase and inhaling during the eccentric (lowering) phase.
