The smith machine bicep curl is a strength exercise targeting the bicep, performed using a smith machine for guided movement. It is suitable for those looking to build arm strength and muscle mass with added stability from the machine.
Also Works
Forearms
How to Perform
1
Adjust the height of the smith machine bar to be at waist level.
2
Stand facing the smith machine with your feet shoulder-width apart.
3
Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
4
Keep your elbows close to your sides and your upper arms stationary.
5
Exhale and curl the bar up towards your shoulders, contracting your biceps.
6
Pause for a moment at the top of the movement, squeezing your biceps.
7
Inhale and slowly lower the bar back down to the starting position.
8
Repeat for the desired number of repetitions.
Pro Tips
•Stand with the bar at hip height and your feet about 6 inches in front of the bar path to create a natural curl arc.
•Keep your elbows pinned to your sides and curl the bar up by contracting only the biceps.
•Rotate the bar hooks to unlock, then maintain constant tension throughout each rep.
Common Mistakes
•Standing directly under the bar, which limits the range of motion and feels unnatural.
•Using the fixed bar path as an excuse to load too much weight and use body momentum.
•Not fully extending at the bottom because the fixed path makes the bottom of the curl feel awkward.