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Biceps · Machine

Machine Bicep Curl

An isolation movement that trains your biceps, done with a machine.

Machine Bicep Curl, starting positionMachine Bicep Curl, end position
EquipmentMachine
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Machine Bicep Curl muscles worked, front viewMachine Bicep Curl muscles worked, back view
BicepsPrimary

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.

More biceps exercises

Machine Preacher Curls21s Bicep CurlAlternate Hammer CurlAlternate Incline Dumbbell Curl
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