Machine Biceps Curl

The Machine Biceps Curl is a beginner strength exercise that isolates the biceps. Your forearms also work because they hold the handles.

Sit on the machine and adjust the seat so your upper arms rest flat against the pad. Grab the handles with an underhand grip. Plant your feet on the floor, keep your chest up, and press your elbows firmly against the pad.

Curl the handles up by bending your elbows until you reach full contraction and feel a strong squeeze in your biceps. Keep your elbows pinned to the pad the whole time. Lower the handles with control until your arms are nearly straight, then repeat.

Breathe out as you curl up and breathe in as you lower. Keep your core gently braced so your torso does not swing. To make it easier, use a lighter setting and shorten the range of motion slightly. To make it harder, pause for a moment at the top of each curl.

Fault: Elbows lift off the pad during the curl. Fix: Press your upper arms into the pad and only move at the elbow joint.

Fault: The handles drop quickly on the way down. Fix: Lower with control and take about twice as long to lower as you do to curl up.

Fault: Leaning back or swinging the torso to help the weight up. Fix: Sit tall, brace your core, and keep your shoulders still so only your forearms move.

Fault: Stopping short of full contraction or full extension. Fix: Curl to full contraction at the top and lower until your arms are almost fully straight.