Zirv Fitness
Strength exercise

Bicep Curl Machine

How to do it

  1. Sit at the machine and adjust the seat so the elbows line up with the pivot point, resting on the pad.
  2. Grip the handles with the palms facing up and set the shoulders back and down.
  3. Curl the handles up toward the shoulders by flexing the biceps, keeping the elbows fixed on the pad.
  4. Squeeze the biceps hard at the top of the curl.
  5. Lower the handles back down over a 3 count until the arms are fully extended.
  6. Keep the wrists straight instead of lifting the elbows off the pad to cheat the weight up.

Muscles worked

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Biceps exercises

1 Arm Half Kneeling Lat Pulldown21s Bicep CurlsAlternating Dumbbell CurlAlternating Hammer CurlAssisted Pull-up MachineBand Bicep Curl
Type
Strength
Equipment
Exercise Machine
Primary muscles
Biceps
Measured in
Reps and weight