Biceps Curl Machine
Learn how to perform Biceps Curl Machine, a Arms exercise, with setup, breathing and common mistakes.
Biceps Curl Machine · Preview
Setup
Adjust the seat so your elbows line up with the machine's pivot, then grip the handles. Keep your torso against the backrest so you cannot use momentum.
Start phase
Keep your shoulders down and curl the handles with your biceps. Keep your torso against the backrest so you do not slide backward.
End phase
Lower the handles slowly while maintaining tension in your biceps. Control the speed even when your arms are fully extended.
Target muscles
Think about pulling the handles with your biceps as you curl. Since the machine reduces balance demands, lower the weight and focus only on your biceps if your shoulders start moving.
Common mistakes
Leaning back because of the weight takes away the machine curl's benefit. Lower the weight as soon as your elbow alignment starts to shift.
Breathing
Exhale as you curl and inhale as you lower. Steady breathing helps keep your rep speed more even.
Coach tip
Pause for 1 second at the top to make the biceps engagement stronger. Lower the bar over 3 seconds to feel plenty of tension even with a lighter weight.
