Exercise library · Biceps

How to Do Machine Bicep Curl

Step-by-step instructions, muscles worked and workouts that use the machine bicep curl.

How to do it

1. Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
2. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
3. Pause at the top of the movement, and then slowly return the weight to the starting position.
4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Gym duffel bagShoe compartment and space for everything.See it on Amazon →Gym glovesBetter grip and fewer calluses.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.