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Lever Preacher Curl (plate loaded)

Lever Preacher Curl (plate loaded)

The Lever Preacher Curl (plate loaded) is an excellent exercise that targets your biceps brachii muscle, helping you build strength and definition in your upper arms. This variation of the traditional preacher curl utilizes a lever arm instead of a typical dumbbell or barbell, offering a unique challenge to your muscles. When performing the Lever Preacher Curl, you sit on a preacher bench with your upper arms resting comfortably on the padded surface. The lever arm is loaded with weight plates, allowing you to adjust the resistance according to your fitness level. Gripping the handles firmly, you curl the arm upward until your forearms are fully contracted and the handles are close to your shoulders. It's important to maintain proper form throughout the movement, avoiding any swinging or using momentum to lift the weight. By isolating the biceps brachii, the Lever Preacher Curl places maximum tension on the target muscles, helping you develop stronger and more defined arms. Additionally, this exercise also recruits the brachialis and brachioradialis muscles, further enhancing overall arm development. Incorporating the Lever Preacher Curl into your workout routine can yield impressive results. However, remember to start with a weight that challenges you but allows you to complete the desired number of repetitions with proper form. As you progress, gradually increase the weight to provide continuous stimulation to your muscles. As always, ensure you have a solid warm-up routine before attempting any exercise to prevent injury and optimize your performance. So, give this exercise a try, and watch your biceps grow stronger and more sculpted!


  • Starting Position:
  • 1. Adjust the seat height so that your upper arms are parallel to the ground when holding the handles.
  • 2. Sit down on the seat and make sure your back is firmly supported against the pad.
  • 3. Position your upper arms on the pad and grip the handles with an underhand grip (palms facing up).
  • 4. Your feet should be flat on the floor with your knees slightly bent.
  • Exercise Execution:
  • 1. While keeping your upper arms firmly planted on the pad, exhale and curl the handles upward by flexing at the elbows.
  • 2. Continue the movement until your forearms are close to your biceps and you have fully contracted your biceps.
  • 3. Hold this contracted position for a brief pause, squeezing your biceps at the top of the movement.
  • 4. Inhale and slowly lower the handles back down to the starting position, fully extending your arms.
  • 5. Repeat for the desired number of repetitions, maintaining control and proper form throughout.
  • Note: Make sure to avoid any swinging or excessive use of momentum, as this can reduce the effectiveness of the exercise. Keep your elbows stationary and focus on the contraction of your biceps.

Tips & Tricks

  • 1. Focus on your form and technique to ensure you are targeting the biceps effectively.
  • 2. Start with lighter weights and gradually increase the resistance as you feel more comfortable and confident with the movement.
  • 3. Incorporate both concentric (lifting) and eccentric (lowering) phases of the exercise for maximum muscle engagement.
  • 4. Maintain proper posture by keeping your back straight and shoulders back throughout the exercise.
  • 5. Engage your core muscles to provide stability and support during the exercise.
  • 6. Control the movement and avoid swinging or using momentum to lift the weight, as this can decrease the effectiveness of the exercise.
  • 7. Experiment with different grip positions (wide, narrow, supinated, pronated) to target different areas of the biceps.
  • 8. Avoid locking out your elbows at the top of the movement to keep tension on the biceps throughout the entire range of motion.
  • 9. Incorporate variations such as drop sets, supersets, or slow eccentric reps to challenge your muscles in different ways.
  • 10. Ensure you are fueling your body properly with a balanced diet to support muscle growth and recovery.

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