Smart Workout Diary

Smith Machine Bicep Curl

The Smith Machine Bicep Curl is a standing curl performed with the guided bar of a Smith machine using an underhand grip. It primarily trains the biceps while the forearms assist with gripping and elbow flexion. The fixed bar path can help users practice controlled resistance training for arm strength and muscle development.

Demonstration

Smith Machine Bicep Curl — demonstration 1
Smith Machine Bicep Curl — demonstration 2

Instructions

  1. Set the bar on the Smith machine at about upper-thigh height and select a light, manageable load. Stand facing the bar with your feet about hip-width apart.
  2. Take an underhand grip with hands about shoulder width apart. Unrack the bar by rotating it clear of the safety hooks, then stand tall with your chest up and elbows close to your sides.
  3. Curl the bar upward by bending only at the elbows. Keep your upper arms still and curl until your forearms are near vertical or as far as you can without moving the elbows forward.
  4. Squeeze the biceps briefly at the top without leaning backward or lifting the shoulders.
  5. Lower under control until the elbows are nearly straight, maintaining tension and avoiding a hard lockout. Repeat for the planned repetitions.
  6. Finish safely by returning the bar to its rack position and rotating it securely onto the hooks before releasing your grip.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows pinned near your ribs; swinging the elbows forward shifts work away from the biceps.
  2. Use a load you can lower slowly. Do not use hip drive or lean back to force the bar upward.
  3. Keep the wrists neutral rather than bending them back or curling them toward the forearms.
  4. Check the hooks before every set and make sure the bar is fully secured before stepping away.
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