The bicep curl is a machine-based exercise targeting the bicep, with secondary emphasis on the forearms. It is performed using a machine, which provides guided resistance and stability, making it accessible for most users.
Also Works
Forearms
How to Perform
1
Adjust the seat height and position yourself on the machine with your back against the pad.
2
Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
3
Exhale and curl the handles upward, contracting your biceps.
4
Pause for a moment at the top of the movement, squeezing your biceps.
5
Inhale and slowly lower the handles back to the starting position, fully extending your arms.
6
Repeat for the desired number of repetitions.
Pro Tips
•Adjust the seat so your elbows align with the machine's pivot point for proper leverage and full range of motion.
•Squeeze hard at the top of the curl and resist the weight on the way down for 2-3 seconds.
•Avoid lifting your elbows off the pad at the top of the movement to maintain strict biceps isolation.
Common Mistakes
•Setting the seat too high or too low, which misaligns the elbows with the pivot and causes shoulder strain.
•Using momentum to swing the weight up instead of curling with control.
•Not going through a full range of motion by stopping short of full extension at the bottom.