How to do it
Anchor your feet flat on the floor and keep your chest tall for each rep.
- 1
Adjust the seat and arm pad of the leverage machine to fit your body.
- 2
Select the appropriate weight and sit with your upper arms resting on the pad.
- 3
Grasp the handles with an underhand grip.
- 4
Curl the handles towards your shoulders, squeezing your biceps at the top.
- 5
Slowly lower the handles back to the starting position, fully extending your arms.
- 6
Repeat for the desired number of repetitions.
Expert tip
Avoid swinging or using momentum; keep the movement controlled to isolate the biceps effectively.
Common mistakes
- ✕Raising the elbows off the arm pad
- ✕Flexing the wrists during the curl
- ✕Stopping short of full arm extension