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All exercises

Lever bicep curl

Beginner

Lever bicep curl is a isolation machine exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Machine
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Adjust the seat height and position yourself on the machine with your back against the pad.
  2. 2Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
  3. 3Exhale and curl the handles upward, contracting your biceps.
  4. 4Pause for a moment at the top of the movement, squeezing your biceps.
  5. 5Inhale and slowly lower the handles back to the starting position, fully extending your arms.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell biceps curlDumbbell
  • Barbell alternate biceps curlBarbell
  • Dumbbell alternate biceps curlDumbbell
  • Lever preacher curlMachine

Harder variations

  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell seated biceps curl (on stability ball)Dumbbell
  • Weighted seated bicep curl (on stability ball)Other
Logged today · 90 seconds restLever bicep curl

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  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band