How to do the Lever Hammer Grip Preacher Curl
BicepsMachineBeginner
The Lever Hammer Grip Preacher Curl locks your arms in place and targets the brachialis and biceps with a neutral grip that many lifters overlook. Master this machine and you will build thick, dense upper arm development that standard curls alone cannot deliver.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Set the seat height so your upper arms rest flat along the pad with your armpits near the top edge
- Grip the neutral hammer handles firmly and position your upper arms fully in contact with the pad throughout the movement
- Curl the handles upward in a smooth arc until your forearms approach vertical, pausing briefly at peak contraction
- Lower the weight slowly under full control until your arms are nearly extended, resisting the machine on the way down
Common mistakes
- Letting the upper arms lift off the pad on the way up, which shifts load to the shoulders — press your arms firmly into the pad for the entire rep
- Using momentum to swing the weight rather than isolating the curl — choose a load that allows a controlled two-second ascent
- Dropping the weight rapidly on the descent — the eccentric phase is half the work, so take at least two seconds to lower it
Pro tip — At the top of each rep, hold the contraction for one full second and consciously try to push your knuckles toward the ceiling to maximize peak brachialis and biceps activation before lowering.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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