Exercise guide · Biceps & Forearms

Machine Biceps Curl

Biceps curl on a machine gives you padded arm support and a fixed path so you can focus on curling through full range. Adjust the seat so your elbows align with the machine pivot.

Targets: Biceps
Equipment: Machine
Type: Isolation

Step by step

How to do the Machine Biceps Curl

Select a moderate weight and adjust the seat height so your upper arms rest comfortably on the arm pads with elbows aligned near the machine pivot.
Sit with your back against the pad, feet flat on the floor, and grip the handles with palms facing up.
Start with arms extended and upper arms pressed against the pads—only your forearms should move.
Curl the handles up by flexing your elbows until your forearms are vertical or the handles reach the top of the range.
Squeeze at the top, then lower the handles slowly to full extension without letting the weight stack slam.
Keep shoulders relaxed and elbows planted on the pads for every rep.

Form cues

Elbows stay on the pads the entire set
Move only at the elbow joint
Control the lowering phase
Keep shoulders down, not shrugged

Common mistakes

Lifting elbows off the pads to finish heavy reps
Leaning forward or lifting off the seat
Partial reps that never reach full extension
Using momentum to swing the handles up

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Adjust the seat before loading heavy weight. If the machine pinches your elbows, try a different seat position or machine.

Alternatives

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