Machine Biceps Curl

oec:machine-biceps-curl

A seated isolation exercise that targets the elbow flexors using a machine for controlled resistance throughout the movement.

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Also called: Biceps Curl Machine, Machine Bicep Curl, Seated Machine Biceps Curl, Machine Preacher Curl

How to do it

Adjust the seat height so that the axis of rotation of the machine aligns directly with your elbow joints.
Sit facing the machine and rest your upper arms flush against the support pad with your chest supported.
Grasp the handles with an underhand (supinated) grip.

Contract your biceps to curl the handles toward your shoulders.
Squeeze firmly at peak contraction without lifting your elbows off the pad.
Lower the handles in a controlled manner until your arms are nearly fully extended, maintaining tension on the biceps.

Exhale as you curl the handles upward and inhale as you lower the weight.

Lifting the elbows or chest off the pad to generate momentum.: Keep your torso braced and upper arms glued to the pad throughout the entire repetition.
Misaligning the elbow joint with the machine's pivot point.: Adjust the seat height so your elbows sit directly in line with the machine's axis of rotation.
Letting the weight stack slam between repetitions by cutting the eccentric short.: Lower the weight slowly under full control until the arms reach near-full extension.

Avoid aggressive hyperextension of the elbows at the bottom of the movement under load.

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