Machine Biceps Curl
- Main muscle
- Biceps
- Also works
- Forearms
- Difficulty
- Beginner
- Movement
- Isolation · Single-joint
Equipment
- Biceps curl machine
How to do it
- Adjust the seat so your upper arms rest flat on the pad, then pick your weight.
- Hold the handles with your palms facing up.
- Bend your elbows to curl the handles up toward your shoulders.
- Lower slowly until your arms are almost straight.
Beginner tip: Keep your upper arms on the pad; only your forearms move.