Exercise library
Machine Bicep Curl
The machine bicep curl isolates the biceps with arm support, keeping strict form and constant tension for beginners and finishers.
MachineArmsBeginner
- Equipment
- Machine
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3–4 sets of 10–15 reps.
- Muscles worked
- BicepsForearms
How to do it
- 1Adjust the seat so your upper arms rest flat on the pad.
- 2Grip the handles with your palms up and your chest against the support.
- 3Curl the handles up toward your shoulders by bending only at the elbows.
- 4Squeeze your biceps at the top of the movement.
- 5Lower the handles under control until your arms are nearly straight, then repeat.
Tips & tricks
- Keep your upper arms flat on the pad throughout.
- Control the lowering phase rather than dropping the weight.
- Use a full range from a stretch to a strong squeeze.
Common mistakes
- Lifting the elbows off the pad to cheat the weight up.
- Using too much weight and only doing partial reps.
- Letting the handles drop quickly on the way down.
