Machine Bicep Curl
How to do the Machine Bicep Curl
- 1
Adjust 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
Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
- 3
Pause at the top of the movement, and then slowly return the weight to the starting position.
- 4
Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.
How to program the Machine Bicep Curl
Sets and reps
As an isolation movement, the Machine Bicep Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Machine Bicep Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Machine Bicep Curl work?
The Machine Bicep Curl primarily targets the Biceps.
What equipment do I need for the Machine Bicep Curl?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Machine Bicep Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
