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Machine Biceps Curl
How to do the Machine Biceps Curl with good form: step-by-step technique, the muscles it works (biceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms
How to do it
- Adjust the seat height so that your elbow joints align precisely with the pivot point of the machine arms.
- Sit with your chest pressed against the chest pad (or back against the back pad, depending on the design).
- Place your upper arms flat on the arm pad and grasp the handles with a supinated (underhand) grip.
- Curl the handles toward your shoulders by actively contracting your biceps.
- Squeeze hard at the top of the movement.
- Slowly lower the handles back to the starting position until your arms are nearly fully extended.
Coaching cues
- Align elbows with the pivot point
- Keep upper arms flat on the pad
- Squeeze at the top
Common mistakes
- Misaligning the elbows, causing joint stress and poor mechanics
- Leaning back and using bodyweight to initiate the curl
- Letting the weight stack slam down at the bottom of the rep
Equipment and setup
Biceps curl machine
Seat height adjusted so elbows align with the machine's pivot point.
Also known as: Seated Machine Curl
Track your Machine Biceps Curl in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
