Bicep Curl Machine

Set-up

• Adjust the seat so the backs of your upper arms rest flat on the pad, with your elbows in line with the machine’s pivot point.
• Grip the handles with an underhand grip, arms almost straight.

How to do it

1. Curl the handles up towards your shoulders.
2. Squeeze your biceps at the top.
3. Lower slowly until your arms are almost straight.

Coaching cues

• Keep your upper arms flat on the pad throughout.
• Sit tall and keep your shoulders down.

Common mistakes

• Lifting your elbows off the pad to finish the rep.
• Letting the weight stack drop at the bottom.