Biceps Curl (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the bicep curl machine so that the handles are at about shoulder level.
   • Sit down on the machine with your back against the pad and your feet flat on the floor.
2. Step 2Position Your Arms
   • Place your arms on the padded handles with your palms facing upward.
   • Ensure that your elbows are positioned against the pad and your upper arms remain stationary throughout the movement.
3. Step 3Grip the Handles
   • Grip the handles firmly with your hands, ensuring your wrists are straight and aligned with your forearms.
   • Your arms should be fully extended at the start of the movement.
4. Step 4Curl the Weight
   • Begin the movement by curling the handles towards your shoulders by bending your elbows.
   • Keep your upper arms stationary and focus on contracting your biceps as you lift.
5. Step 5Squeeze at the Top
   • At the top of the movement, squeeze your biceps for a moment to maximize contraction.
   • Ensure that you do not lift your shoulders or lean back during this phase.
6. Step 6Lower the Weight
   • Slowly lower the handles back to the starting position, fully extending your arms.
   • Maintain control of the weight as you lower it to avoid any sudden drops.
7. Step 7Repeat
   • Repeat the curl for the desired number of repetitions, ensuring that your form remains consistent throughout.
8. Step 8Finish the Exercise
   • After completing your repetitions, carefully place the handles back to the starting position.
   • Stand up from the machine, ensuring to maintain good posture as you exit.