Exercise guide
Lever Hammer Grip Preacher Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
This isolation exercise targets the brachialis and brachioradialis while providing maximum stability for the biceps. The neutral grip shifts the emphasis to the outer arm and forearm, making it excellent for building arm thickness and grip strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so your armpits rest comfortably against the top edge of the preacher pad.
- Sit down and press your chest firmly against the pad, extending your arms fully over the cushion.
- Grasp the machine handles with a neutral (palms facing each other) hammer grip.
- Align your elbows with the machine's pivot point to ensure a natural and safe range of motion.
How to do it
- Exhale as you curl the handles toward your shoulders by contracting your biceps, keeping your elbows pinned to the pad.
- Squeeze the muscles hard at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the weight back to the starting position using a controlled 3-second tempo.
- Stop the descent just before your elbows fully lock out to maintain constant tension on the target muscles.
Form checklist
- Keep your armpits snug against the pad to prevent your shoulders from assisting.
- Maintain a neutral, straight wrist position throughout the entire movement.
- Ensure your triceps stay in constant contact with the pad; do not let your elbows flare or lift.
- Keep your torso stationary and avoid leaning back or using momentum to move the weight.
Pro tips
- Focus on the mind-muscle connection with the brachialis (the muscle on the outer side of the arm) by squeezing the handles tightly.
- Avoid resting at the top of the movement; immediately begin the controlled descent to maximize time under tension.
Make it harder
- Incorporate a 4-second eccentric (lowering) phase to increase muscle fiber recruitment.
- Add a 2-second pause at the midpoint of the repetition on both the way up and the way down.
Frequently asked
- What muscles does the lever hammer grip preacher curl work?
- The lever hammer grip preacher curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the lever hammer grip preacher curl?
- The lever hammer grip preacher curl uses leverage machine.
- Is the lever hammer grip preacher curl good for beginners?
- The lever hammer grip preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.