Single Arm Machine Biceps Curl: How-to, Tips & More
The Single Arm Machine Biceps Curl is a beginner isolation exercise for your biceps. You do it with biceps curl machine, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Biceps
Primary
How to do the Single Arm Machine Biceps Curl
- Adjust the seat so your upper arm lies flat on the pad.
- Grip one handle palm up.
- Curl the handle toward your shoulder and squeeze.
- Lower slowly, then switch arms after the set.
Single Arm 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
Single Arm 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 Single Arm Machine Biceps Curl work?
The Single Arm 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 Single Arm Machine Biceps Curl good for beginners?
Yes. The Single Arm 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 Single Arm Machine Biceps Curl?
You need biceps curl machine.
Add Single Arm Machine Biceps Curl to your program
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