Machine Bicep Curl

Machine Bicep Curl demonstration

How to Perform

1. 1Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
2. 2Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
3. 3Pause at the top of the movement, and then slowly return the weight to the starting position.
4. 4Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps