Machine Bicep Curl

A beginner strength exercise for the biceps, done with a machine.

Main muscles: Biceps
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Machine Bicep Curl

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.
Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
Pause at the top of the movement, and then slowly return the weight to the starting position.
Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Machine Bicep Curl

Questions

What muscles does the Machine Bicep Curl work?

Mainly the biceps.

Is the Machine Bicep Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Machine Bicep Curl?

Good alternatives that train the biceps: Machine Preacher Curls, Alternate Hammer Curl, Alternate Incline Dumbbell Curl or Barbell Curl.

How many sets and reps of the Machine Bicep Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).