Lever Isolateral Curl
The Lever Isolateral Curl primarily works the Biceps Brachii (Long Head), with secondary activation of the Brachialis, Brachioradialis and stabilizer support from the Wrist Flexors. It is a machine isolation exercise at beginner difficulty.
The Lever Isolateral Curl is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Biceps Brachii (Long Head), with secondary engagement of the Brachialis, Brachioradialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Biceps Brachii (Long Head).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head) |
| Secondary | Brachialis, Brachioradialis |
Muscles Worked
The Biceps Brachii (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, and Brachioradialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit on seat and grasp handles with underhand grip.
Execution
- Raise lever handles until elbows are fully flexed with back of upper arm remaining on pad.
- Lower handles until arm is fully extended.
- Repeat.
Comments
- The biceps may be exercisedalternatingor simultaneous.
- If machine does not provide support for back of arm, keep elbows from traveling back, particularly during initial flexion.
- Some machines do not offer adequate resistance at initial range of motion.
- Consider positioning wrists with slight flexion to compensate.
- Also seeLever Curl performed on alternative machine.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head)) and can be substituted based on your equipment or variation preferences.
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