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: 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