Machine biceps curl

3 × 10-12  ·  Equipment: Arm machine

Muscle groups: Arms

How to do machine biceps curl

1. Sit on the machine, rest your back on the pad and place your elbows on the arm pad with your armpits at its edge.
2. Grasp the handles with palms up at shoulder height.
3. Adjust the seat so your elbows line up with the machine's rotation axis.
4. Brace your core and keep your shoulders relaxed and down.
5. Bend your elbows to bring the handles toward your shoulders without moving your upper arms.
6. Pause briefly at the top and lower slowly until your elbows are fully straight.

Mistakes to avoid

• Do not rock your torso or shrug to help; keep your hips still to isolate the biceps.
• Do not drop the weight on the way down; control the negative over 2-3 seconds.
• If you feel strain in your elbows or wrists, check that your wrist stays aligned with your forearm.
• To avoid injury, stop the set at any sharp elbow pain and reduce the load.

Progression

• Start with a weight you control for 10-12 reps and add one rep per week.
• Once you reach 12 clean reps, increase the load by 5-10% and drop the reps back.
• Add a 1-second pause at maximum contraction to increase time under tension.
• Only progress the load when you finish every set with no swinging or cheating.