Machine Biceps Curl: How-to, Tips & More
The Machine Biceps Curl is a beginner isolation exercise for your biceps. You do it with biceps curl machine. It is a good fit when your goal is muscle growth.
Muscles worked
Biceps
Primary
How to do the Machine Biceps Curl
- Adjust the seat so your upper arms lie flat on the pad.
- Grip the handles palms up.
- Curl both handles toward your shoulders and squeeze.
- Lower slowly until your arms are almost straight.
Machine Biceps Curl tips
- Keep your chest against the pad.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Biceps curl machine
Type
Isolation
Machine Biceps Curl alternatives
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Drag Curl
Barbell
Barbell Reverse Curl
Barbell
Frequently asked questions
What muscles does the Machine Biceps Curl work?
The Machine Biceps Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Machine Biceps Curl good for beginners?
Yes. The Machine Biceps Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Machine Biceps Curl?
You need biceps curl machine.
Add Machine Biceps Curl to your program
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