Bicep Curl (Machine)
Trains the biceps. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Bicep Curl (Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Bicep Curl (Machine) trains
Technique
How to do the Bicep Curl (Machine)
- Adjust the seat of the bicep curl machine so your upper arms rest comfortably on the pad and your armpits sit snugly against its top edge. Grasp the handles with an underhand grip, arms extended.
- Curl the handles up toward your shoulders by bending your elbows, keeping your upper arms pressed against the pad.
- Squeeze your biceps at the top of the movement.
- Slowly lower the handles back to the starting position with control, stopping just short of full lockout. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your upper arms in full contact with the pad to isolate the biceps.
- Avoid lifting your elbows or shrugging your shoulders as you curl.
- Exhale as you curl up and inhale as you lower the handles.
- Use a slow, controlled tempo rather than jerking the weight up.
Substitutes
Swap Bicep Curl (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bicep Curl (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.