Machine Bicep Curl

GymDaze demonstration

Watch Machine Bicep Curl

Technique

How to perform Machine Bicep Curl

1. Adjust the machine seat so you can reach the handles with your upper arms beside your torso and your elbows extended.
2. Sit against the back support, place your upper arms against the machine supports and take an underhand grip on the handles.
3. Keep the upper arms in position as you bend your elbows to curl the handles toward your shoulders.
4. Lower the handles under control by extending your elbows, without swinging your torso or lifting your upper arms forward.
5. Repeat through the available controlled range, then return the machine to its resting position.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.