Machine Biceps Curl
Machine Biceps Curl is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise - elbow flexion
Exercise technique
- Axis adjustment
Adjust seat height to align your elbow joints with the machine pivot.
- Support
Place your upper arms on the pads and plant your feet on the floor.
- Handles
Take a closed grip on the handles at a comfortable wrist angle.
- Start
Bring your arms into a comfortable lower range allowed by the machine without lifting your shoulders.
- Curl
Exhale as you bend your elbows and move the handles toward your shoulders.
- Top control
Pause briefly with your upper arms on the pads; do not pull your torso backward.
- Lower
Slowly lower the machine arm and prevent the stack from colliding.
Key technique points
- Align your elbows with the machine pivot.
- Maintain pad contact.
- Keep your wrists straight.
- Do not lift your shoulders.
- Curl the handles evenly.
- Lower the stack slowly.
Common mistakes
Incorrect pivot alignment
Adjust the seat if your elbows sit ahead of or below the machine axis; the joints and machine should not travel along different arcs.
Pulling with the shoulders
Do not lift your upper arms off the pads to raise the handles; keep the movement focused on elbow flexion.
Leaning backward
Do not throw yourself backward in the seat and pull the load with your torso; maintain the starting back and hip position.
Bending the wrists
Do not let the handles slide toward your fingers and your hands fall backward; carry the load in line with your forearms.
Dropping at the bottom
Do not bang the machine arm against the stops; maintain muscular control during elbow extension.
Pulling too far at the top
Do not force the handles against your shoulders simply because the machine allows it; stop before upper-arm support is disrupted.
Frequently asked questions
Machine Biceps Curl: why is “Incorrect pivot alignment” a mistake?
Adjust the seat if your elbows sit ahead of or below the machine axis; the joints and machine should not travel along different arcs.
Machine Biceps Curl: why is “Pulling with the shoulders” a mistake?
Do not lift your upper arms off the pads to raise the handles; keep the movement focused on elbow flexion.
Machine Biceps Curl: why is “Leaning backward” a mistake?
Do not throw yourself backward in the seat and pull the load with your torso; maintain the starting back and hip position.
Machine Biceps Curl: why is “Bending the wrists” a mistake?
Do not let the handles slide toward your fingers and your hands fall backward; carry the load in line with your forearms.
Machine Biceps Curl: why is “Dropping at the bottom” a mistake?
Do not bang the machine arm against the stops; maintain muscular control during elbow extension.
Machine Biceps Curl: why is “Pulling too far at the top” a mistake?
Do not force the handles against your shoulders simply because the machine allows it; stop before upper-arm support is disrupted.
What should I focus on when doing Machine Biceps Curl?
Align your elbows with the machine pivot. Maintain pad contact. Keep your wrists straight. Do not lift your shoulders. Curl the handles evenly. Lower the stack slowly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.