Machine Biceps Curl tutorial
The machine biceps curl is an isolation exercise that strengthens the biceps safely and with control through a guided path. The machine's pivot lines up with the elbow joint and provides fairly even resistance throughout the movement.
How to perform
- Adjust the seat so your elbows line up with the machine's pivot point.
- Sit down and rest the backs of your upper arms on the pad.
- Grip the handles with palms up and keep your back straight.
- Bend your elbows to curl the handles toward your shoulders.
- Squeeze your biceps at the top and pause briefly.
- Return the handles slowly and under control to the start.
Breathing: Exhale as you curl up and inhale as you return.
Key tips
- Correct seat adjustment is the most important factor for elbow comfort.
- Choose a weight that lets you do 10 to 15 clean reps.
- Keep your shoulders down and relaxed.
Common mistakes
- Not adjusting the seat so the elbow is misaligned with the pivot.
- Letting the weight drop and the plates slam together.
- Shrugging the shoulders or leaning back for help.
Safety: People with elbow injuries should work with light weight in a pain-free range and stop if they feel sharp pain.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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