Training your biceps is a essential part of growing and sculpting your arms. Whether you are a workout pro or creating your first training plan, the workouts below will help you meet your fitness goals.
lever reverse grip preacher curl
1. Start by adjusting the seat on the leverage machine so that your upper arms sit comfortably on the padding when seated.
2. Stand or sit on the machine, depending on its design. If you're sitting, ensure your feet are flat on the floor and your back is straight against the backrest.
3. Grab the lever with a reverse grip (palms facing down) at shoulder width. Your hands should be positioned on the outer handles of the lever.
4. Ensure your upper arms and elbows are resting on the preacher pad. This is your starting position.
5. Slowly lower the lever until your arms are fully extended. Make sure to keep your elbows stationary and only move your forearms.
6. Pause for a moment at the bottom of the movement, then use your biceps to curl the lever back up to the starting position.
7. Squeeze your biceps at the top of the movement for a second for maximum contraction.
8. Repeat for the desired number of repetitions.
Remember to keep your movements controlled and steady, avoiding any jerky motions or using your back or shoulders to lift the weight. This exercise should target your biceps specifically.
lever preacher curl v. 2
To perform the Lever Preacher Curl V. 2, follow these steps:
1. Start by adjusting the seat on the leverage machine to ensure that your upper arms sit comfortably on the padding when seated.
2. Sit down on the machine and place your feet flat on the floor for stability.
3. Position your upper arms on the padded surface of the machine. Your chest should be pressed against the padding for support.
4. Grab the lever handles with an underhand grip, palms facing upwards. Ensure your hands are shoulder-width apart.
5. With your arms fully extended, this is your starting position.
6. Curl the lever handles towards your shoulders by flexing at the elbow. Keep your upper arms stationary throughout the movement.
7. Continue curling until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze your biceps.
8. Slowly begin to bring the lever handles back to the starting position as you breathe in.
9. Repeat for the recommended amount of repetitions.
Remember to perform this exercise in a slow and controlled manner, focusing on the muscle contraction and not on the weights you are lifting. Avoid using your back or shoulders to lift the weights; your biceps should do all the work.
lever preacher curl
1. Start by adjusting the seat on the leverage machine so that your upper arms sit comfortably on the padding when seated.
2. Position yourself on the seat and place your upper arms on the padded surface. Your chest should be pressed against the padding for support.
3. Grab the lever handles with an underhand grip (palms facing upwards). Ensure your hands are shoulder-width apart.
4. With your elbows firmly on the pad, extend your arms fully. This is your starting position.
5. Slowly curl the lever handles towards your shoulders while keeping your upper arms stationary. Exhale as you perform this movement and continue to lift until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
6. Gradually begin to bring the handles back to the original position as you inhale.
7. Repeat for the recommended amount of repetitions.
Remember to keep your upper body stationary throughout the exercise. The only parts moving should be your forearms.
lever hammer grip preacher curl
1. Start by adjusting the seat on the leverage machine so that your upper arms sit comfortably on the padding when seated.
2. Select the appropriate weight on the machine. If you're new to this exercise, start with a lighter weight to get a feel for the movement.
3. Sit down on the machine and grasp the lever handles with a hammer grip (palms facing each other).
4. Ensure your upper arms and chest are positioned against the preacher pad. This is your starting position.
5. As you exhale, curl the handles towards your shoulders while keeping your upper arms stationary. Continue the movement until your biceps are fully contracted and the handles are at shoulder level. Hold the contracted position for a second as you squeeze your biceps.
6. Slowly begin to bring the handles back to the original position as you inhale.
7. Repeat for the recommended amount of repetitions.
Remember to perform this exercise in a slow and controlled manner, focusing on the muscle contraction and not on the weights you are lifting. Avoid using your back or shoulders to lift the weights; your biceps should do all the work.
lever bicep curl
To perform the lever bicep curl, start by adjusting the seat on the leverage machine so that your upper arms and shoulders are aligned with the lever.
Next, select the weight you want to use on the machine. If you're new to this exercise, start with a lighter weight to ensure you can maintain proper form.
Sit down on the machine and grasp the handles with an underhand grip, palms facing upward. Your arms should be fully extended and your feet should be flat on the floor.
Exhale and slowly curl the handles towards your shoulders. Keep your upper arms and shoulders stationary as you lift the weight. Only your forearms should move.
Hold the contraction at the top for a second and squeeze your biceps.
Inhale and slowly lower the handles back to the starting position.
Repeat for the desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your biceps should do all the work.
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