TETSUSmith Machine Bicep Curl
The Smith Machine Bicep Curl is a smith machine exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 8 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
smith machine
How to do the Smith Machine Bicep Curl
- Adjust the height of the smith machine bar to be at waist level.
- Stand facing the smith machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and curl the bar up towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Machine Bicep Curl work?
The Smith Machine Bicep Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Smith Machine Bicep Curl?
You need a smith machine to perform the Smith Machine Bicep Curl.
How many sets and reps of the Smith Machine Bicep Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Smith 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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