Machine Bicep Curl

A machine-based bicep curl for isolated arm training.

How to do it

1. Sit in the machine and adjust the pad to your arm length.
2. Grip the handles with an underhand grip.
3. Curl the handles toward your shoulders.
4. Lower with control.
5. Repeat.

Tips

• Keep your upper arms pressed into the pad throughout the set.
• Avoid shrugging your shoulders as you curl.
• Extend your arms fully at the bottom without bouncing.

Muscles

Primary: Biceps

Secondary: Brachialis