Lever Biceps Curl

Muscles worked

Setup

1. Adjust the seat height so your elbows align perfectly with the machine's pivot point (axis of rotation).
2. Sit with your chest firmly against the pad and feet flat on the floor for stability.
3. Grasp the handles with an underhand (supinated) grip, ensuring your wrists are in line with your forearms.
4. Position the back of your upper arms flat against the arm pad.

How to do it

1. Exhale as you curl the handles toward your shoulders, focusing on the contraction of the biceps.
2. Squeeze your biceps at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the weight back down over a 2-3 second count.
4. Stop just before your elbows fully lock out to maintain constant tension on the muscle.

Form checklist

• Keep your elbows pinned to the pad; do not let them flare or lift.
• Avoid leaning back or using momentum to move the weight.
• Maintain a neutral wrist position throughout the entire set.
• Ensure your chest stays in contact with the support pad at all times.

Pro tips

• Focus on driving your pinkies toward your shoulders at the top of the movement to intensify the peak contraction.
• Keep a light grip on the handles to reduce forearm involvement and maximize bicep isolation.

Make it harder

• Add a 3-second isometric hold at the midpoint of the eccentric (lowering) phase.
• Perform '21s' by doing 7 reps in the bottom half, 7 in the top half, and 7 full-range reps.

Frequently asked

What muscles does the lever biceps curl work?

The lever biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the lever biceps curl?

The lever biceps curl uses leverage machine.

Is the lever biceps curl good for beginners?

The lever biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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