FREE BSN Meal Prep Bag
TRUSTED STORE SINCE 2004
TRUSTED IN OZ SINCE 2004
100% MONEY BACK GUARANTEE
SUPER FAST DELIVERY
SUPER FAST DELIVERY
EAST & WEST COAST DISPATCH
1000's of articles
THOUSANDS OF ARTICLES
WRITTEN BY INDUSTRY PROS
FREE WORKOUT VIDEOS
 FREE WORKOUT VIDEOS
 OVER 10 MILLION YOUTUBE VIEWS

Biceps Machine Curls - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Biceps

Unlike barbell or dumbbell curls, Bicep Machine Curls provide consistent resistance throughout each curl. This exercise also allows you to work the biceps through the longest range of motion possible. Rather than building mass, it is ideal for shaping and defining the biceps. Machines are great for variety but should not be used instead of free weights as they tend to lock you in to a narrow movement path, which may not offer the functional benefits of free weights.

Biceps Machine Curls - Exercise Workout & Technique

  • Be seated in the machine facing out.
  • Adjust the seat so that your elbows meet the pivot point.
  • Hold the handles of the machine with your palms facing upwards, your elbows firmly adhered to the machine rests.
  • Exhale and raise both arms simultaneously feeling the contraction in the biceps. Hold.
  • Inhale and bring the weight back to the starting position in a controlled manner, stopping the weight just short of returning to the stack.
  • Repeat for the desired rep range.

Biceps Machine Curls - Tips & Safety

  • Ensure that you complete the full range of motion throughout the movement to get the most out of this exercise.
  • A wide grip focuses effort on the inner biceps whereas a narrow grip works the outer biceps.
  • An angled handlebar minimises the stress on the wrists.

Biceps Machine Curls - Alternatives

  • Depending on the machine configuration, you can also do this exercise as alternating reps between each arm.
  • Try using a Flat-Pad Machine Curl in order to focus on the biceps peak.
More Great Reading
Bicep Training
Bicep Training
Reverse Preacher Bench Curls - Exercise Technique
Reverse Preacher Bench Curls - Exercise Technique
Bicep Cable Curls Preacher Bench - Exercise Technique
Bicep Cable Curls Preacher Bench - Exercise Technique
Bicep Concentration Curls - Exercise Technique
Bicep Concentration Curls - Exercise Technique
Preacher Curls - Exercise Technique
Preacher Curls - Exercise Technique
10 Days of Reduced Sugar Benefits Obese Kids
10 Days of Reduced Sugar Benefits Obese Kids