TETSUMachine Bicep Curl
The Machine Bicep Curl is a leverage machine exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
leverage machine
How to do the Machine Bicep Curl
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
- Exhale and curl the handles upward, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the handles back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Bicep Curl work?
The Machine Bicep Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Machine Bicep Curl?
You need a leverage machine to perform the Machine Bicep Curl.
How many sets and reps of the Machine Bicep Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Machine Bicep Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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