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Exercise guide
Machine Bicep Curl
A machine-based bicep curl for isolated arm training.
What this exercise works
- Muscles
- biceps brachii · brachialis
- Goals
- hypertrophy
- Equipment
- Biceps curl machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit in the machine and adjust the pad to your arm length.
- Grip the handles with an underhand grip.
- Curl the handles toward your shoulders.
- Lower with control.
- Repeat.
Technique cues and common mistakes
- Keep your upper arms pressed into the pad throughout the set.
- Avoid shrugging your shoulders as you curl.
- Extend your arms fully at the bottom without bouncing.