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Best Beginner Biceps Workouts With Weight Machines

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About

This workout focuses on utilizing weight machines, which are designed for targeting specific movements while providing stability and safety.

It's tailored for beginners, with exercises that are straightforward yet effective, suitable for individuals with less than one year of experience.

The primary focus is on the biceps, the muscles located on the front of the upper arm, responsible for movements such as elbow flexion and contributing to larger pulling actions.

By emphasizing controlled movements on machines, this workout supports proper form and allows for engaging the biceps fully, including the long head.

The 2 Best Beginner Biceps Exercises with Weight Machines

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Machine Bicep Curl

    Machine Bicep Curl demonstration video — proper form for this exercise.
    SETS LOGGED
    1,286,734
    Biceps Strength
    94 mScore
    Biceps
    Photo of Bicep Curl Machine
    Bicep Curl Machine

    The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.

    How to do it

    1. Sit upright in the bicep curl machine and rest your arms on the pads.
    2. Grab the handles with an underhand grip.
    3. With your arms parallel to your shoulders, bend your elbows to lift the handles while keeping your upper arms on the pads.
    4. Lower the handles back to the starting position after they touch your biceps.
    Sets, Reps, Weight
    1
    8reps
    35lbs
    2
    8reps
    35lbs
    3
    8reps
    35lbs
    Full Video & Instructions

  • 2. Machine Preacher Curl

    Machine Preacher Curl demonstration video — proper form for this exercise.
    SETS LOGGED
    1,100,200
    Biceps Strength
    83 mScore
    Biceps
    Photo of Preacher Curl Machine
    Preacher Curl Machine

    The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.

    How to do it

    1. Sit down in the preacher curl machine and press your chest against the pad.
    2. Grab the handles with an underhand grip, extending your arms over the pad.
    3. Keep your upper arms against the pad and curl the handles toward your biceps by bending your elbows.
    4. Lower the handles back to the starting position once your forearms touch your biceps.
    Sets, Reps, Weight
    1
    8reps
    35lbs
    2
    8reps
    35lbs
    3
    8reps
    35lbs
    Full Video & Instructions

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