Machine Bicep Curl

Machine Bicep Curl is a beginner-level isolation in the strength category that primarily works the biceps. It is performed with machine.

How to do it

1. 1Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
2. 2Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
3. 3Pause at the top of the movement, and then slowly return the weight to the starting position.
4. 4Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.