Arms / Beginner / Isolation (single joint)

Machine Biceps Curl

A seated machine curl using lever arms that isolates the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Machines

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Sit in the curl machine and adjust it so your elbows align with the machine's pivot.
2. Grasp the handles with an underhand grip, arms extended.
3. Curl the handles up toward your shoulders.
4. Pause and lower slowly to the start.

Tips

• Keep your back against the pad.
• Avoid jerking the weight.

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