How to perform Leverage Machine Preacher Curl with proper form

Setup

1. Adjust the Seat: Set the seat height so your elbows rest comfortably on the preacher pad.
2. Select Weight: Choose an appropriate weight on the machine.

Execution

1. Grip the Handles: Hold the handles with an underhand grip (palms facing up).
2. Position Your Arms: Rest your upper arms against the preacher pad with your elbows aligned with the pivot point of the machine.
3. Starting Position: Begin with your arms fully extended, allowing for a slight bend in the elbows to prevent joint strain.
4. Curl the Weight: Engage your biceps and curl the weight upwards, keeping your elbows fixed on the pad and avoiding movement of the upper arms.
5. Peak Contraction: At the top of the movement, squeeze your biceps for a moment.
6. Lower the Weight: Gradually lower the weight back to the starting position, maintaining control through the motion.

Tips

• Avoid Swinging: Keep the movement slow and controlled. Do not use momentum.
• Breathe: Exhale during the curl and inhale while lowering the weight.
• Focus on Form: Prioritize proper technique over heavier weights to minimize injury risk.

Common Mistakes

• Lifting too heavy, leading to improper form.
• Allowing the upper arms to move off the pad.
• Not fully extending the arms at the bottom of the movement.

Adhering to these guidelines will help ensure an effective and safe preacher curl using a leverage machine.