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.