Bicep Curl - Machine

Other types of Bicep Curl: Free Weight Resistance Tube Stability Ball


  • Adjust the seat so that your arms rest in a comfortable position and your arms start fully extended. Grasp the handles with an underhand grip.

  • Pull the handles towards your shoulders and pause with your knuckles pointing to the ceiling. Lower to starting position.

  • Bicep curl machines often look different but the concept is the same. Your elbows should remain stationary as your hands pull weight towards your shoulders.

  • Arms 

  • Biceps brachii, Brachialis, Brachioradialis

  • TIP: Pause with a fist's width between your hand and shoulder, then lower at a slower speed than you lifted.


Variations for Bicep Curl

  • Preacher Curl

    This targets the lower part of the biceps more than a regular bicep curl so will give your bicep definition closer to the elbow.

  • Cable Bicep Curl

    Using a cable pulley provides constant tension throughout the exercise so that your biceps are contracted throughout the set.

 

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