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Machine Biceps Curl

On the biceps curl machine you rest your upper arms on a pad and curl against the resistance. It isolates the biceps along a fixed path and stops any swinging. It suits beginners because it is simple, and advanced lifters use it to finish their arms close to failure.

Main muscle: Biceps · Helping: Forearms · Equipment: Machine

How to do it

1. Set the seat so your elbows line up with the machine's pivot and your upper arms rest fully on the pad
2. Grip the handles underhand with your arms almost straight
3. Curl up to the top and squeeze for a moment
4. Lower slowly until your arms are nearly straight, without resting the weight

Common mistakes

• Seat too low or too high so your elbows lift off the pad
• Shrugging and leaning back
• Dropping fast and bouncing at the bottom

More tips

• Breathe out as you curl and lower over 2 to 3 seconds
• If the handles move independently, try one arm at a time
• Don't snap your elbows locked at the bottom; keep the tension on the muscle

Sets and reps

2–4 sets × 10–15 reps with 60–90 seconds rest. Add weight or reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Machine Biceps Curl work?

Mainly the biceps, with help from the forearms.

Is the Machine Biceps Curl a compound or an isolation exercise?

Isolation: it targets the biceps through one joint. Do it after your compound lifts to finish the muscle.

What do I need for the Machine Biceps Curl?

Its machine at the gym. Set the seat and pads to your size before the first set.

Is it good for beginners?

Yes. The machine guides the path, so it is easier to learn. Start light and focus on clean reps.

What can I do instead?

Try the Incline Dumbbell Curl or the Concentration Curl; they also work the biceps.

More exercises for the biceps

• Incline Dumbbell Curl
• Concentration Curl
• Barbell Curl
• EZ-Bar Curl
• Dumbbell Curl
• Hammer Curl

Log this exercise in OSRHQ GYM