Biceps exercise · leverage machine
Lever Bicep Curl
The lever bicep curl is a leverage machine exercise that targets the biceps, with the forearms assisting.
- Target muscle
- Biceps
- Also works
- Forearms
- Equipment
- Leverage machine
- Body part
- Upper arms
How to do the lever bicep curl
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
- Exhale and curl the handles upward, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the handles back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every machine exercise.
