How to do the Machine Biceps Curl
Adjust the seat so your upper arms rest on the pad with your elbows in line with the pivot.
Grab the handles with palms up.
Curl the handles toward your shoulders.
Lower slowly without letting the weights touch down.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Biceps Curl doesn’t suit your gym or your joints.
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