Machine Bicep Curl
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The Machine Bicep Curl is a strength training exercise performed on a dedicated curl machine, where you sit or stand and curl the handles through a guided range of motion to isolate the biceps. Its primary purpose is to build bicep size and strength while minimizing momentum and joint stress for safer, controlled reps. It mainly targets the biceps brachii, with secondary engagement of the forearms, making it ideal for beginners, bodybuilders, or anyone seeking precise isolation without free weights.
How to Perform Machine Bicep Curl
- 1Sit on the machine with your back flat against the pad and feet flat on the floor for stability.
- 2Adjust the seat height so your elbows align with the machine's pivot point and rest comfortably on the pads.
- 3Grasp the handles with a supinated grip (palms facing up), arms fully extended, and engage your core.
- 4Inhale, then exhale as you curl the handles toward your shoulders by flexing your elbows, keeping elbows stationary.
- 5Pause briefly at the top for a full biceps contraction, squeezing the muscles.
- 6Inhale as you slowly lower the handles back to the starting position with control, fully extending your arms.
- 7Repeat for desired reps, then safely exit the machine.
- 8Key form tips: Keep elbows pinned to the pads—avoid swinging or using momentum. Use a full range of motion without locking elbows at the bottom. Common mistakes: Rushing the eccentric phase or shrugging shoulders.