A seated elbow-flexion movement on a leverage machine that isolates and works the biceps. You curl the forearm toward the upper arm against machine resistance.
How to do the Bicep Curl (Machine)#
- Adjust the seat and weight so your upper arm rests flat against the pad and you can reach the handles without shoulder shrugging.
- Sit tall and grasp the handles with an underhand grip so your forearm starts extended.
- Keep the elbow fixed against the pad and bend the elbow to bring the lower arm toward the biceps.
- Hold briefly at the peak contraction and squeeze the biceps.
- Lower the handles slowly and with control until your forearm returns to the start position.
Muscles worked#
Common mistakes#
- Using torso momentum or leaning back to lift the weight.
- Allowing the elbow to lift or move away from the pad.
- Lowering the weight too quickly and losing control.
- Setting the seat so the arm is not aligned with the pad.
