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:
- Greater time under tension than free weight curls
- Adds size and definition to the biceps
- Positioning on the attached bench helps isolate the biceps and enforce strict form
- Great burnout movement on arm day
Video Source: ScottHermanFitness
- Type:Â Strength
- Main Muscle Worked:Â Biceps
- Equipment: Machine
- Level: Beginner
STEP BY STEP GUIDE:
- Set up for the machine bicep curl by setting the seat height and selecting the weight you want to use on the stack.
- When you sit on the machine your upper arms should rest comfortably on the padding. If they don’t, adjust the seat.
- Grasp the bar with an underhand grip at around shoulder width apart.
- Bend the elbows slightly to take the weight up and place tension on the biceps.
- Slowly curl the weight up as far as possible, squeezing the biceps at the top of the movement.
- Pause, and then slowly lower the weight.
REPEAT FOR DESIRED REPS