Exercise guide
Lever Preacher Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
The lever preacher curl provides constant tension throughout the entire range of motion, specifically targeting the short head of the biceps for improved peak and thickness. The fixed path of the machine ensures stability and minimizes momentum, making it ideal for isolating the elbow flexors.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Adjust the seat height so your armpits rest comfortably against the top of the preacher pad.
- Sit down and grasp the handles with an underhand (supinated) grip, shoulder-width apart.
- Plant your feet firmly on the floor and align your elbows directly with the machine's pivot point.
- Ensure your chest is pressed firmly against the pad to stabilize your torso.
How to do it
- Exhale as you curl the handles toward your shoulders by flexing your elbows, keeping your upper arms glued to the pad.
- Squeeze your biceps hard at the top of the movement for a one-second pause.
- Inhale as you slowly lower the weight back to the starting position using a 3-second eccentric tempo.
- Stop just before your elbows fully lock out to maintain constant tension on the muscle.
Form checklist
- Keep your armpits tucked tight against the pad throughout the set.
- Avoid leaning back or using your torso to swing the weight upward.
- Maintain a neutral wrist position; do not let your wrists curl excessively toward your forearms.
- Keep your shoulders depressed and back, avoiding the urge to shrug.
- Ensure your elbows stay in contact with the pad and do not flare outward.
Pro tips
- Drive the back of your triceps into the pad to create a stable base, which allows for greater force production from the biceps.
- Focus on the mind-muscle connection by imagining you are pulling the handles 'through' your shoulders to maximize the peak contraction.
Make it harder
- Implement a 5-second eccentric (lowering) phase to increase time under tension.
- Add 'partial reps' at the bottom half of the range of motion once you reach technical failure on full repetitions.
Frequently asked
- What muscles does the lever preacher curl work?
- The lever preacher curl primarily targets the biceps.
- What equipment do you need for the lever preacher curl?
- The lever preacher curl uses leverage machine.
- Is the lever preacher curl good for beginners?
- Yes. The lever preacher curl is a beginner-friendly movement and a strong foundation to build on.