Machine Biceps Curl

How to perform the Machine Biceps Curl

1. Sit in the curl machine and set the seat so your elbows align with the machine pivot and the pad supports the upper arms.
2. Grip the handles with a supinated grip and let the arms extend to the machine stretch position.
3. The fixed pad and pivot remove the need to stabilize, making it a safe place to grind forced reps and slow eccentrics.
4. Curl the handles up by flexing the elbows while the upper arms stay pinned to the pad.
5. Squeeze at the top, then resist the lever back down instead of letting the weight stack drop.
6. Stop just short of a hard bottom lockout to keep tension on the muscle and off the joint.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Setting the seat height so the elbows do not align with the machine pivot.
• •Lifting the upper arms off the pad to cheat with the shoulders.
• •Grinding to a hard bottom lockout instead of keeping tension on the muscle.
• •Letting the stack drop fast rather than resisting the eccentric.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.