machine bicep curl

The machine bicep curl is an exercise targeting the biceps and performed on a preset machine. It’s easy to use & therefore great for beginners to get started on. This curl variation is usually performed for moderate to high reps, such as 8-12 rep or even as a single arm movement, also great as a finisher to burn out the biceps.

MACHINE BICEP CURL BENEFITS:
  1. Greater time under tension than free weight curls
  2. Adds size and definition to the biceps
  3. Positioning on the attached bench helps isolate the biceps and enforce strict form
  4. Great burnout movement on arm day

Video Source: ScottHermanFitness

  • Type: Strength
  • Main Muscle Worked: Biceps
  • Equipment: Machine
  • Level: Beginner
STEP BY STEP GUIDE:
  1. Set up for the machine bicep curl by setting the seat height and selecting the weight you want to use on the stack.
  2. When you sit on the machine your upper arms should rest comfortably on the padding. If they don’t, adjust the seat.
  3. Grasp the bar with an underhand grip at around shoulder width apart.
  4. Bend the elbows slightly to take the weight up and place tension on the biceps.
  5. Slowly curl the weight up as far as possible, squeezing the biceps at the top of the movement.
  6. Pause, and then slowly lower the weight.

REPEAT FOR DESIRED REPS

How to do Machine Bicep Curl