machine bicep curl
The Machine Bicep Curl is a beginner exercise that securely targets the biceps. It helps build sleeve-popping biceps and allows heavier loading than many other curl variations. It is usually performed in moderate to high reps, such as 8-12 reps per set, as part of the arm-focused portion of any workout.
MACHINE BICEP CURL BENEFITS:
- Adds size and definition to the biceps
- Easy to dropset with pin loaded plates
- 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