Lever Preacher Curl (Turned Torso)
- Zielmuskel
- Brachialis
- Synergistenmuskeln
- Biceps Brachii, Brachioradialis
- Equipment
- Leverage machine
- Körperregion
- Upper Arms
- Typ
- Strength
The Lever Preacher Curl (Turned Torso) is a leverage machine curl variation that primarily targets the brachialis — the muscle sitting beneath the biceps — by angling the torso relative to the pad to alter the line of pull. The biceps brachii and brachioradialis assist throughout the movement. Performed on a preacher curl machine, it isolates the elbow flexors with minimal shoulder involvement.
Lever Preacher Curl (Turned Torso): So führst du sie aus
- 1Adjust the seat height so that when you sit down and place your upper arm on the pad, your armpit rests at the top edge of the pad.
- 2Turn your torso slightly toward the working arm so that the arm is angled across the pad rather than straight over it — this shifts emphasis onto the brachialis.
- 3Grasp the machine handle with an underhand or neutral grip, depending on the machine design, and let your arm extend fully at the bottom without locking the elbow under load.
- 4Brace your non-working hand against the machine frame or your thigh for stability.
- 5Curl the handle upward by flexing at the elbow, keeping your upper arm pressed firmly against the pad throughout the movement.
- 6Squeeze the brachialis at the top of the range without letting your elbow lift off the pad.
- 7Lower the handle slowly and under control back to the starting position, stopping just short of full elbow lockout.
- 8Complete all reps on one side, then repeat on the opposite arm if the machine requires it.
Technik-Tipps
- Keep your upper arm in full contact with the pad at all times — lifting the elbow off the pad shifts tension away from the brachialis and onto the shoulder.
- Use a controlled lowering tempo of 2–3 seconds to maximize time under tension in the brachialis, which responds well to slow eccentrics.
- Avoid gripping the handle too hard; a relaxed grip keeps forearm flexors from dominating and lets the brachialis and brachioradialis do the work.
- Start with a lighter load than you would use for a standard preacher curl — the turned-torso position places the brachialis at a mechanical disadvantage at full extension, making it easy to strain the elbow if the weight is too heavy.
Häufige Fehler
- Letting the elbow drift off the pad at the top of the rep, which recruits the front deltoid and reduces isolation of the elbow flexors.
- Using momentum or a body-rock to complete the curl, which bypasses the brachialis and shifts load to the shoulder — use a weight you can lift with strict form.
- Cutting the range of motion short at the bottom to avoid the harder portion of the lift, which reduces brachialis development since the muscle is most challenged near full extension.
- Torso angle too extreme or inconsistent between sets, which changes the stimulus unpredictably — pick a fixed angle and hold it for the entire set.
- Locking out the elbow hard at the bottom under load, which places excessive stress on the elbow joint — stop just short of full extension.
Häufig gestellte Fragen
What muscles does the Lever Preacher Curl (Turned Torso) work?
It primarily targets the brachialis, the flat muscle that sits beneath the biceps brachii. The biceps brachii and brachioradialis act as synergists throughout the movement.
What is the difference between a standard preacher curl and the turned-torso variation?
In a standard preacher curl, the torso faces straight ahead so the arm runs parallel to the pad. In the turned-torso variation, the body rotates toward the working arm, changing the angle of the upper arm on the pad. This shifts the peak loading toward the brachialis rather than the biceps brachii long head.
Is this exercise suitable for beginners?
It can be, but beginners should learn a standard preacher curl first to develop elbow stability and a feel for the movement. Once that is established, the turned-torso variation is straightforward on a leverage machine because the machine controls the path of movement.
How many sets and reps should I do?
For brachialis hypertrophy, 3–4 sets of 8–12 reps with a 2–3 second lowering phase is a practical starting point. The brachialis also responds to higher rep ranges (12–20), so varying rep ranges over training blocks is worthwhile.
Where should I feel this exercise?
You should feel the main tension in the lower portion of the upper arm, between the elbow and the base of the biceps — that is where the brachialis sits. Some fatigue in the outer forearm (brachioradialis) is normal. If you feel it primarily in the front shoulder, your elbow is lifting off the pad.
