Intermediate
LEVER BICEP 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 machine with your back against the pad.
2
Step:2 Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
3
Step:3 Exhale and curl the handles upward, contracting your biceps.
4
Step:4 Pause for a moment at the top of the movement, squeezing your biceps.
5
Step:5 Inhale and slowly lower the handles back to the starting position, fully extending your arms.
6
Step:6 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
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