Lever Preacher Curl (plate Loaded)

1. Set the seat height so your armpits sit snugly over the top of the preacher pad.
2. Load plates on the lever arm and grip the handles with an underhand grip, arms extended down the pad.
3. Plant your feet flat and keep your chest against the pad throughout the set.
4. Curl the handles up by flexing your biceps, keeping the backs of your upper arms glued to the pad.
5. Squeeze hard at the top, just short of the point where the weight stops resisting.
6. Lower the handles slowly until your arms are almost fully extended, feeling a deep stretch in the biceps.
7. Stop just shy of complete lockout at the bottom and begin the next rep without bouncing.

Common Mistakes

• Bouncing out of the stretch: Rebounding at the bottom, where the biceps are fully lengthened, risks a tear. Lower slowly and reverse the weight smoothly.
• Lifting the elbows off the pad: Letting the upper arms rise turns the curl into a front raise. Keep them pressed into the pad from start to finish.
• Seat set too low: If your armpits are not over the pad's edge, your shoulders take over the movement. Adjust until the pad supports your full upper arm.
• Half repping the bottom: Stopping the descent halfway skips the stretch that makes preacher curls effective. Work through the full range.