Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Machine Biceps Curl
Arms · Machine · Primary muscle: Biceps
Active
Difficulty2/5
Repetitions1–50
Sets1–10
Tempo2-1-3
Rest75s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Adjust the seat so your elbows align with the machine's pivot and your upper arms rest comfortably against the support pad.
- Sit securely with your chest and torso controlled, shoulders relaxed, and both upper arms firmly supported.
- Grip the handles with neutral wrists and begin with your arms extended within the machine's safe range.
- Bend your elbows to curl the handles upward while keeping your upper arms against the pad.
- Avoid lifting your shoulders, then pause briefly near the top and contract your biceps.
- Lower the handles slowly to the starting position while maintaining tension, then repeat with controlled technique.
Muscle focus
Muscles
Primary: Biceps
Coaching
Tips
- Align your elbows with the machine pivot before selecting a challenging load.
- Keep your upper arms in contact with the pad throughout the entire repetition.
- Maintain neutral wrists and relaxed shoulders as the elbows bend and straighten.
- Use a load that allows a slow, controlled lowering phase.
Technique check
Common mistakes
- Using an incorrect seat adjustment that misaligns the elbows and machine pivot.
- Lifting the elbows or upper arms away from the support pad.
- Shrugging or lifting the shoulders during the curl.
- Using momentum to move the handles.
- Curling the wrists excessively instead of maintaining a stable grip.
- Using too much weight for controlled repetitions.
- Dropping the weight during the lowering phase.
- Using an unnecessarily short range of motion.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes