Biceps

Machine Bicep Curl

The machine biceps curl braces your upper arms against a pad: there's nothing to cheat with, the biceps does all the lifting.

Setup

Set the seat so your elbows rest on the pad in line with the machine's pivot. Take the handles underhand, back straight, chest against the pad.

Adjust the seat, press your upper arms against the pads, and grab the handles — starting position.
Exhale and curl the handles toward your shoulders.
Inhale and return slowly without fully unloading the weight.

The machine's pivot doesn't line up with your elbow — adjust the seat, or it pulls on the joint.
Lifting your elbows off the pad — they stay down the whole set.
Not straightening your arms at the bottom — lower almost all the way.
Dropping the weight — lower slower than you lift.

Equipment taken or the movement doesn't suit you — try Preacher Curl, Concentration Curl, Dumbbell Curl. All 8 substitutes and what changes →

Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.

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Position photos from the open free-exercise-db.