Eagle
Fitness
Bicep Curl (Machine)
The machine bicep curl is a targeted exercise that focuses on the biceps, providing consistent resistance throughout the movement. It helps build strength and muscle mass in the biceps while ensuring proper form and reducing the risk of injury. This exercise is ideal for isolating the biceps and can be a valuable component of any arm workout routine.
Primary Muscle Group
Type of Weight
Arms
Cable
1. Setup: Adjust the seat height on the bicep curl machine so that your upper arms rest comfortably on the padding and your elbows align with the machine’s pivot point.
2. Grip: Grasp the handles with an underhand grip (palms facing up), ensuring your arms are fully extended.
3. Starting Position: Sit with your back straight, chest up, and feet flat on the floor. Engage your core.
4. Execution: Curl the handles towards your shoulders by bending your elbows, keeping your upper arms stationary against the padding. Squeeze your biceps at the top of the movement.
5. Return: Slowly lower the handles back to the starting position, fully extending your arms. Repeat for the desired number of reps.
Diagram of the muscles activated:
