How to do it
Squeeze your biceps hard for one second at the peak of each curl.
- 1
Sit on the leverage machine with your upper arms resting on the pad.
- 2
Grasp the machine handles with an underhand grip.
- 3
Perform a curl by bringing the handles towards your shoulders, contracting your biceps.
- 4
Slowly lower the handles back to the starting position, fully extending your arms.
- 5
Repeat for the desired number of repetitions.
Expert tip
Adjust the seat and arm pad to ensure proper alignment and full bicep engagement without shoulder involvement.
Common mistakes
- ✕Lifting the elbows off the preacher pad
- ✕Rocking the torso back to start the curl
- ✕Cocking the wrists back at the top