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StrengthBeginner

Bicep Curl - Machine

Equipment:Machine
Type:Isolation
Force:Pull

Muscles Targeted

Primary

Biceps

Secondary

Forearms

How to Perform

  1. 1

    Sit machine, adjust seat (elbows align pivot).

  2. 2

    Place upper arms against pad.

  3. 3

    Grip handles underhand.

  4. 4

    Exhale, curl handles up towards shoulders.

  5. 5

    Keep upper arms still.

  6. 6

    Squeeze biceps.

  7. 7

    Inhale, lower slowly.

  8. 8

    Repeat.