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.