biceps-curl-machine
Adjust the machine seat and arm pads so your elbows align with the machine's pivot point and your upper arms are stable. Grasp the handles with an underhand grip, palms facing up, ensuring your arms are fully extended but not locked.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- biceps brachii
- brachialis
Secondary muscles
- brachioradialis
Target muscles
- arms
How to perform
- 1
Adjust the machine seat and arm pads so your elbows align with the machine's pivot point and your upper arms are stable.
- 2
Grasp the handles with an underhand grip, palms facing up, ensuring your arms are fully extended but not locked.
- 3
Keeping your upper arms stationary against the pads, exhale and curl the handles upwards towards your shoulders by flexing only at the elbows.
- 4
Squeeze your biceps at the top of the movement.
- 5
Inhale and slowly lower the handles back to the starting position with control, fully extending your arms without hyperextending your elbows.
Safety & form
Train smart. Read these notes before adding heavy load.
