← Exercise Library

Machine Bicep Curl

StrengthBeginnerMachine

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Biceps short head, Biceps long head

Primary: Biceps

Secondary: Forearms

How to

  1. 1Adjust the seat so your upper arms rest flat on the pad and the handles are within reach with your arms nearly straight.
  2. 2Curl the handles up toward your shoulders.
  3. 3Squeeze at the top and lower slowly without letting the weight stack touch down.
  4. 4Keep your back against the seat and your shoulders relaxed.