How to do a Machine Bicep Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Bicep Curl Machine
Workouts with Machine Bicep Curl
Target muscles worked
Instructions for Proper Form
Similar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
- Sit upright in the bicep curl machine with your upper arms resting on the arm pads and your chest tall.
- Grip the handles with an underhand grip, keeping your elbows fixed against the pads.
- Curl the handles by bending your elbows, keeping your upper arms in contact with the pads and your shoulders still.
- Pause briefly at the top, then lower the handles back to the starting position.
Common Form Mistakes
Overusing Machines
Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.
Limit Range of Motion at the Bottom
There should always be tension on your biceps. It’s very common to lose tension at the bottom of the movement when your arms are fully extended. Limit your range of motion and keep your arm slightly bent to maintain tension in your biceps between reps.
Weight & 1 Rep Max Calculator
Average Machine Bicep Curl standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps35lbs1 Rep Max45lbs
- intermediate8reps45lbs55lbs
- advanced8reps50lbs65lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Machine Bicep Curl
1. Cable Bicep Curl
94.9 mSCORESWAPPED 3,870 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 3,712 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Hammer Curls
99.2 mSCORESWAPPED 3,216 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
4. Machine Preacher Curl
82.4 mSCORESWAPPED 2,652 TIMESMachine Preacher Curl is an isolation exercise that targets the biceps. By using a preacher curl machine, you ensure your elbows are locked in place, preventing any swinging to assist in moving the weight. The machine adds stability to the movement, allowing you to focus more on exertion than stabilization, making it excellent for bicep development.
5. Preacher Curl
95.9 mSCORESWAPPED 2,594 TIMESSimilar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.
6. Barbell Curl
98.5 mSCORESWAPPED 2,441 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
7. EZ-Bar Curl
98.1 mSCORESWAPPED 2,175 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
8. Seated Dumbbell Curl
98 mSCORESWAPPED 1,968 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
9. Cross Body Hammer Curls
95.4 mSCORESWAPPED 1,698 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
10. Machine Bicep Curl
93.1 mSCORESWAPPED 1,276 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.