Machine Bicep Curl

How to do the Machine Bicep Curl

1. Adjust 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. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
3. Pause at the top of the movement, and then slowly return the weight to the starting position.
4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	machine
Difficulty	beginner
Type	isolation

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Harder than the Machine Bicep Curl

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Zottman Preacher Curl intermediate · Dumbbell

Superset the Machine Bicep Curl with

Opposing triceps work — alternate sets without extra rest.

Machine Triceps Extension triceps Dip Machine triceps Smith Machine Close-Grip Bench Press triceps Band Skull Crusher triceps

Common questions

What muscles does the Machine Bicep Curl work?

The Machine Bicep Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Machine Bicep Curl?

A Machine. Without a machine, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Machine Bicep Curl suitable for beginners?

Yes, the Machine Bicep Curl is rated beginner. High Cable Curls, Drag Curl, and Zottman Preacher Curl are the progressions from here.

Where should the Machine Bicep Curl go in a workout?

Late — the Machine Bicep Curl is isolation work, so it follows your compounds. Supersetting it with Machine Triceps Extension and Dip Machine cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine