Machine Bicep Curl

Technique

Sit at the machine with your upper arms resting on the pad and grip the handles with an underhand grip. Curl the handles up toward your shoulders by bending your elbows. Squeeze your biceps at the top without letting your upper arms lift off the pad. Lower back down slowly to full extension.

Steps

1. Adjust the seat so your elbows align with the machine’s pivot point
2. Rest your upper arms firmly on the pad and grip the handles underhand
3. Curl the handles toward your shoulders while keeping your upper arms on the pad
4. Squeeze your biceps briefly at the top
5. Lower the handles slowly until your elbows reach full extension

Common mistakes

• Lifting the upper arms off the pad
• Misaligning the elbows with the machine’s pivot point
• Using momentum to swing the handles upward
• Dropping the weight quickly during the lowering phase

Variations

• Single-arm machine bicep curl
• Neutral-grip machine curl
• Reverse-grip machine curl
• Unilateral alternating machine curl

FAQ