ARMS · ISOLATION
Machine Biceps Curl
A supported curl machine that minimizes torso momentum.
Primary musclesBiceps
Secondary musclesForearms
EquipmentBiceps curl machine
DifficultyBeginner · Elbow Flexion
How to perform
- Adjust the seat and pad so the elbows align with the machine pivot.
- Curl the handles smoothly.
- Lower slowly without releasing tension.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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