Machine Bicep Curl
Upper arms rest flat against fixed machine pads throughout.
- Level
- Beginner
- Equipment
- Machine
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Adjust the seat so your upper arms rest flat on the pad and your elbows line up with the machine's pivot point.
- Select the desired weight and grasp the handles with a supinated grip.
- Curl the handles upward by flexing your elbows until your forearms are vertical.
- Squeeze your biceps hard at the top of the movement for one second.
- Lower the weight slowly until your arms are nearly fully extended.
- Repeat for the target number of repetitions without locking out completely.
Common mistakes
- Lifting the elbows off the pads during the concentric phase.
- Using momentum to swing the weight up instead of controlling it.
- Lowering the weight too quickly and losing muscle tension.
- Shrugging the shoulders toward the ears while curling.
Tips
- Keep your shoulders down and back to prevent recruiting the front delts.
- Focus on pulling with your pinky finger to maximize bicep activation.
- Maintain constant contact between your upper arms and the support pads.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
