Lever Alternating Preacher Curl (arms high, plate loaded)

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Lever Alternating Preacher Curl (arms high, plate loaded)

Instructions

Preparation

Sit on curl machine. Grasp lever handles with underhand grip. Align elbows at same pivot point as fulcrum of lever while placing back of arms up on pads.

Execution

Pull one lever handle toward shoulder. Return handle until arm is fully extended. Repeat with opposite arm. Continue alternating movement between arms.

Comments

Back of upper arms should remain on pad throughout movement. If machine has secondary lever (as shown), elbows can be positioned further away from primary fulcrum. Long head (lateral head) of biceps brachii is activated significantly more than short head (medial head) of biceps brachii since short head enters into active insufficiency as it continues to contract. Long head of Triceps Brachii is only significantly activated as antagonist stabilizer when it approaches passive insufficiency as elbow nears full flexion. See exercise performed with both arms simultaneously.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers (see comments)

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