Machine Biceps Curl
Isolation exercise targeting the biceps on a machine. Curl by flexing the elbows with the upper arms fixed to your sides, squeeze at the top, then lower slowly.
Muscles worked
- Biceps (primary)
Equipment
Machine
How to do it
- 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.
- Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
- Pause at the top of the movement, and then slowly return the weight to the starting position.
- Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.
Sets and reps to start with
3 sets of 12 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
See the 16 machines for this movement →
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