Lever Isolateral Preacher Curl (plate loaded)
The Lever Isolateral Preacher Curl (plate loaded) primarily works the Brachialis, with secondary activation of the Biceps Brachii (Long Head), Brachioradialis and stabilizer support from the Triceps (Long Head), Wrist Flexors. It is a machine isolation exercise at beginner difficulty.
The Lever Isolateral Preacher Curl (plate loaded) is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Brachialis, with secondary engagement of the Biceps Brachii (Long Head), Brachioradialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Brachialis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Brachialis |
| Secondary | Biceps Brachii (Long Head), Brachioradialis |
Muscles Worked
The Brachialis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Brachii (Long Head), and Brachioradialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Triceps (Long Head), Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Brachialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit on curl machine placing back of arms on pad.
- Grasp lever handles with underhand grip.
- Align elbows near same pivot point as fulcrum of lever.
Execution
- Raise lever handles toward shoulders.
- Lower handles until arms are 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 throughout movement.
- If no resistance is experienced during initial range of motion, make sure seat is adjusted to allow for back of arm to be positioned flush against arm pad.
- If resistance is still not experienced, consider keeping wrists in a slight flexed position to compensate.
- If machine has secondary lever (as shown), it is not as essential to position elbows in-line with the primary fulcrum, as would otherwise be required.
- Long head (lateral head) of Biceps Brachii is activated significantly more than short head (medial head) of Biceps Brachii since short head enters intoactive insufficiencyas it continues to contract.
- Long head of Triceps Brachii is only significant activated as antagonist stabilizer when it approachespassive insufficiencyas elbow nears full flexion.
- See exercise onalternative 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 (Brachialis) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.