Plate-Loaded Machine Bicep Curl

Instructions for Lever Bicep Curl:

1. Adjust the lever bicep curl machine to fit your height and select the appropriate weight.

2. Sit on the bench with your back pressed firmly against the pad.

3. Grasp the machine's handles with an underhand grip (palms facing upwards).

4. Ensure your upper arms are pressed against the provided pads throughout the exercise.

5. Breathe out and curl the handles upward by flexing at the elbows.

6. Contract your biceps fully at the top of the movement without swinging or using momentum.

7. Hold the contraction momentarily and then slowly lower the handles back to the starting position as you inhale.

8. Repeat for the desired number of repetitions.

9. Ensure that you maintain proper form by moving only the forearms and keeping your elbows stationary.

10. After completing the set, carefully re-rack the lever and adjust the weight as needed for subsequent sets.

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