Lever Alternate Biceps Curl

Lever Alternate Biceps Curl

The Lever Alternate Biceps Curl is a dynamic exercise that primarily targets the biceps muscles in your upper arms. It is a variation of the traditional biceps curl, which can be performed using dumbbells or resistance bands. Unlike the traditional version, the Lever Alternate Biceps Curl involves the use of a lever machine, which provides a more controlled and stable range of motion. This exercise primarily focuses on building strength and definition in your biceps, while also engaging your brachialis and brachioradialis muscles. By targeting these muscles, the Lever Alternate Biceps Curl can help to enhance the overall appearance and functionality of your arms. The lever machine provides a unique advantage by allowing you to work each arm individually, which helps to correct muscle imbalances and promote symmetrical development. By using an alternating pattern, you can also engage your core muscles to stabilize your body during the exercise. To optimize the effectiveness of the Lever Alternate Biceps Curl, it is important to maintain proper form throughout the movement. This includes keeping your back straight, core engaged, and elbows close to your sides. Squeeze your biceps at the top of the movement and control the weight as you gradually lower it back down. Add the Lever Alternate Biceps Curl to your arm workout routine to build stronger, more defined biceps and enhance your overall upper body strength. Remember to start with a weight that challenges you but allows for proper form, gradually increasing the resistance as you progress. Aim for 2-3 sets of 10-12 repetitions on each arm, resting for 60-90 seconds between sets.


  • Stand with your feet shoulder-width apart and grasp the handles of a lever machine with an underhand grip.
  • Your arms should be fully extended and your palms facing upward.
  • Slowly curl one arm towards your shoulder while keeping your upper arm stationary.
  • Squeeze your biceps at the top of the movement and then slowly lower the weight back to the starting position.
  • Repeat the movement with the other arm.
  • Continue alternating between arms for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire movement.
  • Increase the weight gradually as you become stronger to continuously challenge your muscles.
  • Engage your core muscles by keeping your back straight and avoiding excessive swinging or leaning.
  • Control the movement by slowly lowering the weight back down instead of letting it drop.
  • Don't forget to breathe properly during the exercise to maintain a steady flow of oxygen to your muscles.
  • Incorporate variations such as using different grips or angles to target your biceps from different angles.
  • Ensure that your elbows are fully extended at the bottom of the movement to fully engage your biceps.
  • To increase intensity, perform the exercise with a slower tempo, focusing on the eccentric (lowering) phase.
  • Avoid using momentum to lift the weight by keeping your upper arms stationary throughout the exercise.
  • Allow for sufficient recovery time between workouts to allow your muscles to rest and repair.


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