Bicep Curl (Machine)

How to do it

1. Sit and set the seat so your upper arms rest flat on the pad and your elbows line up with the machine's pivot.
2. Take an underhand grip on the bar about shoulder width.
3. Start with your arms nearly straight.
4. Curl as far as you can toward your shoulders.
5. Lower at a controlled speed, stopping just before the weight stack touches down.

Key cues

• Elbows in line with the pivot
• Upper arms stay on the pad
• Sit tall and still
• Wrists neutral
• Controlled speed

Common mistakes

• Elbows set off the machine's pivot
• Lifting the upper arms off the pad
• Letting the weights crash down between reps
• Shifting your hips to move the weight

Muscles worked

Primary

Biceps

Secondary

Forearms

Equipment

Biceps curl machine.

Variations

• Bicep Curl (Dumbbell)

  Dumbbell · Biceps · Isolation

• Bicep Curl (Barbell)

  Barbell · Biceps · Isolation

• Bicep Curl (Cable)

  Cable · Biceps · Isolation

• Bicep Curl (Band)

  Band · Biceps · Isolation

References

1. StrengthLog: Machine Biceps Curl
2. BodBot: Machine Bicep Curls
3. Skelcore: Bicep Curl Machine Workout