Lever Single Arm Preacher Curl Plate Loaded

Muscles worked

Setup

1. Adjust the seat height so your armpit sits snugly against the top of the preacher pad.
2. Load the machine with weight plates and sit with your feet firmly on the floor for stability.
3. Grasp the handle with an underhand (supinated) grip using one arm.
4. Align your elbow directly with the machine's pivot point and rest your chest firmly against the pad.

How to do it

1. Exhale and curl the handle toward your shoulder by forcefully contracting the bicep.
2. Squeeze the bicep at the top of the movement for a one-second peak contraction.
3. Inhale and slowly lower the weight over a 3-second tempo until your arm is nearly straight.
4. Complete all repetitions on one side before switching to the other arm to ensure equal volume.

Form checklist

• Keep your upper arm and elbow in constant contact with the pad.
• Maintain a neutral spine and avoid leaning your torso back to gain momentum.
• Keep your wrist straight or slightly curled inward; do not let it bend backward.
• Stop the descent just before full elbow lockout to maintain tension on the muscle.

Pro tips

• Focus on driving your pinky finger toward your shoulder to maximize bicep supination and peak height.
• Use your non-working hand to grip the side of the bench to stabilize your torso and prevent shoulder rotation.

Make it harder

• Perform 'slow eccentrics' by taking 5 seconds to lower the weight on every rep.
• Add a 2-second isometric hold at the mid-point of the repetition where the leverage is heaviest.

Frequently asked

What muscles does the lever single arm preacher curl plate loaded work?

The lever single arm preacher curl plate loaded primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the lever single arm preacher curl plate loaded?

The lever single arm preacher curl plate loaded uses leverage machine.

Is the lever single arm preacher curl plate loaded good for beginners?

Yes. The lever single arm preacher curl plate loaded is a beginner-friendly movement and a strong foundation to build on.

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