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Beginner
Biceps
Lever Hammer Grip Preacher Curl
This is a machine exercise for your arm muscles. You sit down and rest your arms on a padded shelf while holding the handles with your palms facing each other. It focuses on the front of your upper arms (biceps) and helps strengthen your forearms too. The pad keeps your arms steady so you cannot swing, making the exercise safe and effective.
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How to Perform
- 1Fix the seat height so you are comfortable, then sit on the machine.
- 2Lean forward and rest the back of your upper arms flat against the pad, keeping your chest pressed against the support.
- 3Hold the handles so your palms face each other.
- 4Keep your upper arms still, breathe out, and pull the handles up toward your shoulders.
- 5Stop for a second at the top and squeeze your arm muscles.
- 6Breathe in and slowly lower the handles back down to where you started.
- 7
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