Machine Bicep Curl

How to perform

1. 01Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
2. 02Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
3. 03Pause at the top of the movement, and then slowly return the weight to the starting position.
4. 04Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.