Smart Workout Diary
Machine Bicep Curl
The machine bicep curl is an isolation exercise performed on a strength machine by bending the elbows against resistance. It primarily trains the biceps, with assistance from the forearm muscles. It supports arm strength and biceps muscle development while the machine provides a stable movement path.
Demonstration
Instructions
- Set the machine: Adjust the seat so your upper arms rest comfortably on the pad and the machine pivot aligns closely with your elbows. Select a light, controllable load.
- Take the starting position: Sit tall with your chest supported as designed, feet flat on the floor, and grasp the handles with a secure grip. Begin with the elbows nearly straight without forcing them to lock.
- Curl the handles: Keep your upper arms in contact with the pad and bend your elbows to bring the handles upward. Keep your wrists neutral and avoid lifting your shoulders.
- Pause under control: Briefly squeeze the biceps at the top without letting your elbows shift or your wrists bend excessively.
- Lower slowly: Return the handles along the machine path in a controlled manner until your arms are nearly straight. Do not let the weight stack slam down.
- Repeat consistently: Keep your torso still and use the same smooth range of motion for each repetition. Stop if you feel sharp pain or joint discomfort.
