Intermediate
LEVER HAMMER GRIP PREACHER CURL
Upper arms
Body Part
Biceps
Target Muscle
Leverage machine
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height and position yourself on the leverage machine.
2
Step:2 Place your upper arms on the preacher pad, ensuring your chest is pressed against it.
3
Step:3 Grasp the handles with a hammer grip (palms facing each other).
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Step:4 Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
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Step:5 Pause for a moment at the top, squeezing your biceps.
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Step:6 Inhale and slowly lower the handles back to the starting position.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
