Lever Isolateral Hammer Preacher Curl (plate loaded)
The Lever Isolateral Hammer Preacher Curl (plate loaded) primarily works the Brachioradialis, with secondary activation of the Biceps Brachii (Long Head), Brachialis and stabilizer support from the Wrist Extensors, Wrist Flexors. It is a machine isolation exercise at beginner difficulty.
The Lever Isolateral Hammer Preacher Curl (plate loaded) is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Brachioradialis, with secondary engagement of the Biceps Brachii (Long Head), Brachialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Brachioradialis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Brachioradialis |
| Secondary | Biceps Brachii (Long Head), Brachialis |
Muscles Worked
The Brachioradialis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Brachii (Long Head), and Brachialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Wrist Extensors, Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Brachioradialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Wrist Extensors (forearms)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit on curl machine placing back of arms on pad.
- Grasp lever handles and position grips with thumb side up.
- Align elbows near same pivot point as fulcrum of lever.
Execution
- Raise lever handles toward shoulders, maintaining palms in grip.
- Lower handles until arm is fully extended.
- Repeat.
Comments
- Seat should be adjusted to allow armpit to rest near top of pad.
- Back of upper arm should remain on pad.
- If machine has secondary lever, elbows can be positioned further away from primary fulcrum.
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 (Brachioradialis) and can be substituted based on your equipment or variation preferences.
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