Machine curl
Primary muscles: Biceps. Assisting muscles: —.
How to do it
- Adjust the seat to the right height and select the weight.
- Rest your upper arms on the machine's pads and grip the handles – this is the starting position.
- Bend your elbow, bringing your forearm towards your upper arm, breathing out.
- Hold the contraction for one second, then lower the weight to the starting position under control, breathing in.
- Don't let the weight rest fully on the stack between reps, so you keep the tension on the muscle.
Key to the execution: Keep your upper arm against the pad throughout the whole set.
Common mistakes
- You lift your shoulders off the pad to compensate for too much weight.
- You let the weight drop suddenly, without control, on the way down.
- You don't fully bend your elbow at the end of the movement.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.