Exercise guide
Lever Preacher Curl Turned Torso
- Beginner
- Isolation
- Rep-based
- Upper arms
This unilateral variation targets the biceps with an emphasis on the short head by rotating the torso to create a unique angle of peak contraction. The preacher pad stabilizes the humerus, ensuring pure isolation and preventing momentum from the shoulders.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so your armpit rests firmly against the top of the preacher pad.
- Position your body at a 45-to-90-degree angle relative to the machine, turning your torso away from the working arm.
- Place the back of your upper arm flat against the pad, aligning your elbow directly with the machine's pivot point.
- Grasp the handle with a firm underhand (supinated) grip with your working arm.
How to do it
- Exhale and curl the handle toward your shoulder by contracting the bicep, keeping your upper arm glued to the pad.
- Squeeze the bicep forcefully 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 just short of full elbow lockout to maintain constant tension before starting the next rep.
Form checklist
- Keep your elbow and upper arm in constant contact with the pad.
- Ensure the torso remains fixed and does not rotate further during the curl.
- Maintain a neutral wrist position; do not let the wrist curl excessively toward the forearm.
- Keep your shoulders depressed and avoid shrugging as the weight gets heavy.
Pro tips
- Focus on driving your pinky finger toward your shoulder at the top to maximize bicep supination.
- Use your non-working hand to grip the side of the bench for added stability and leverage.
- Imagine pushing your elbow 'into' the pad rather than just pulling the weight up.
Make it harder
- Implement 'iso-holds' by pausing for 3 seconds at the midpoint of the eccentric phase.
- Perform a 'dead-stop' at the bottom of each rep to eliminate all elastic energy and force a pure concentric contraction.
Frequently asked
- What muscles does the lever preacher curl turned torso work?
- The lever preacher curl turned torso primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the lever preacher curl turned torso?
- The lever preacher curl turned torso uses leverage machine.
- Is the lever preacher curl turned torso good for beginners?
- Yes. The lever preacher curl turned torso is a beginner-friendly movement and a strong foundation to build on.