Lever Reverse Grip Preacher Curl
Target your brachialis and biceps with the Lever Reverse Grip Preacher Curl. This isolation exercise builds peak arm strength and definition, utilizing a
- Movement
- Isolation
- Force
- Pull
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Lever Reverse Grip Preacher Curl
Lever Hammer Grip Preacher Curl
Upper Arms · Leverage machine
Lever Preacher Curl (Turned Torso)
Upper Arms · Brachialis · Leverage machine
Lever Preacher Curl (plate loaded)
Upper Arms · Brachialis · Leverage machine
Lever Preacher Curl
Upper Arms · Brachialis · Leverage machine
Description
This is a variation of the preacher curl exercise, using a reverse grip to specifically target the brachialis muscle that lies underneath the biceps.
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How to do Lever Reverse Grip Preacher Curl
- 01Setup
Adjust the preacher curl bench height so your upper arms are flat against the pad and your armpits are at the top edge, positioning your chest against the back pad for stability.
- 02Setup
With your upper arms pressed firmly against the preacher pad, grasp the lever handles with a reverse (pronated) grip, palms facing down and hands slightly narrower than shoulder-width, ensuring your elbows are aligned with the machine's pivot point.
- 03
Inhale and slowly lower the weight by extending your elbows until your arms are almost fully straight, maintaining constant tension in your brachialis and biceps without hyperextending.
- 04
Exhale and powerfully curl the weight upwards, contracting your brachialis and biceps, until your forearms are perpendicular to the floor or just shy of full contraction.
- 05
Control the movement throughout the entire range of motion, focusing on the muscle contraction and avoiding any momentum or swinging of the torso.
Tips
- Keep your elbows pinned against the preacher pad throughout the entire movement to effectively isolate the arm muscles and prevent shoulder involvement.
- Emphasize the eccentric (lowering) phase, taking 2-3 seconds to fully extend your arms, as this increases time under tension and promotes muscle growth.
- Go for a near-full extension at the bottom to maximize the stretch on the brachialis and a strong contraction at the top, without letting the weight rest.
- Actively focus on contracting your brachialis and biceps as you curl the weight, rather than just moving the weight from point A to B, to enhance the mind-muscle connection.
Common mistakes
- Using momentum by swinging your torso or shoulders to lift the weight reduces tension on the target muscles; keep your body still and only move at the elbow joint.
- Hyperextending your elbows at the bottom of the movement can strain the joint; stop just short of full extension to maintain tension and protect your elbows.
- Allowing your elbows to lift off the preacher pad shifts tension away from the brachialis and biceps; keep them firmly pressed against the pad for strict isolation.
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Get Ellim — FreeQuestions
Is Lever Reverse Grip Preacher Curl good for beginners?
Lever Reverse Grip Preacher Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Reverse Grip Preacher Curl?
You need Leverage machine to perform Lever Reverse Grip Preacher Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Reverse Grip Preacher Curl?
Keep your elbows pinned against the preacher pad throughout the entire movement to effectively isolate the arm muscles and prevent shoulder involvement. Emphasize the eccentric (lowering) phase, taking 2-3 seconds to fully extend your arms, as this increases time under tension and promotes muscle growth. Go for a near-full extension at the bottom to maximize the stretch on the brachialis and a strong contraction at the top, without letting the weight rest. Actively focus on contracting your brachialis and biceps as you curl the weight, rather than just moving the weight from point A to B, to enhance the mind-muscle connection.
What are common mistakes when doing Lever Reverse Grip Preacher Curl?
Using momentum by swinging your torso or shoulders to lift the weight reduces tension on the target muscles; keep your body still and only move at the elbow joint. Hyperextending your elbows at the bottom of the movement can strain the joint; stop just short of full extension to maintain tension and protect your elbows. Allowing your elbows to lift off the preacher pad shifts tension away from the brachialis and biceps; keep them firmly pressed against the pad for strict isolation.
Related exercises
Lever Alternate Biceps Curl
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Lever Biceps Curl
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Lever Bicep Curl
Upper Arms · Brachialis · Leverage machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Body Up
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Free · iPhone only · Available on the App Store