Exercise guide · Beginner · Compound

Lever Bicep Curl: How to Do It & Muscles Worked

The lever bicep curl is a machine-based exercise targeting the biceps, with secondary emphasis on the forearms. It is performed using a leverage machine, which provides guided resistance and stability, making it accessible for most users.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Leverage Machine
Level · type
Beginner · Compound
Demonstration of the lever bicep curl
Front view: muscles worked by the lever bicep curl. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the lever bicep curl. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the lever bicep curl

  1. Step 1: Adjust the seat height and position yourself on the machine with your back against the pad.
  2. Step 2: Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
  3. Step 3: Exhale and curl the handles upward, contracting your biceps.
  4. Step 4: Pause for a moment at the top of the movement, squeezing your biceps.
  5. Step 5: Inhale and slowly lower the handles back to the starting position, fully extending your arms.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the lever bicep curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Lever Bicep Curl alternatives

More exercises that train the biceps as their main target:

More biceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.