Machine Bicep Curl

Also called machine curl and bicep curl machine.

Works

Biceps

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.

1. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
2. Pause at the top of the movement, and then slowly return the weight to the starting position.
3. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Cues

• Line the elbows up with the pivot.
• Upper arms flat on the pad.
• Pause 1 second at the top.
• Stop just short of the stack.

Common mistakes

• Elbows lifting off the pad.
• Short reps at the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

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