Biceps Curl Machine
The biceps curl machine is a seated exercise where you curl a weighted handle towards you while your upper arms rest on a pad. The pad keeps your arms in place, so the biceps do the work and your forearms help you hold the handles. It suits beginners who want to learn a clean curl and anyone who wants to train their arms with less swinging.
Muscles worked
The Biceps Curl Machine mainly works your biceps, with your forearms helping.
Setting up
- Sit down and adjust the seat so your upper arms rest flat on the pad and your elbows line up with the machine's pivot point (the central axis the arm turns around).
- Choose a light weight with the pin fully in. Do a few easy reps first to check the seat height feels right.
- Plant your feet flat on the floor, sit tall and take a handle in each hand (or the single bar) with your palms facing up.
How to do the Biceps Curl Machine
- Sit tall with the back of your upper arms pressed into the pad and your feet flat on the floor.
- Start with your arms almost straight, keeping a slight bend in the elbows so the biceps stay under tension.
- Bend your elbows to curl the handles up towards your face, keeping your upper arms on the pad the whole time.
- Pause briefly at the top and squeeze your biceps hard, without letting your wrists curl over.
- Lower the handles slowly over about 2 to 3 seconds, feeling the weight pull your arms back out.
- Stop just short of locking out your elbows at the bottom, then go straight into the next rep.
Form tips
- Think about pushing the backs of your upper arms into the pad and bending only at the elbow.
- Keep your wrists straight and in line with your forearms. Grip firmly, but don't crush the handles.
- Take about 2 seconds to curl up and 2 to 3 seconds to lower. The lowering half builds just as much as the lifting half.
- Pick a weight you can curl for all your reps without your bum lifting off the seat or your torso rocking.
- Breathe out as you curl up and in as you lower.
Common mistakes
Using too much weight and swinging
Drop the weight until your torso stays still and your bum stays on the seat. If you need momentum to get the handles up, it's too heavy.
Lifting the elbows off the pad
Keep the backs of your upper arms in contact with the pad throughout. If they keep sliding off, check your seat height and lower the weight.
Dropping the weight on the way down
Control the lowering phase over 2 to 3 seconds. Don't let the weight stack crash down between reps.
Cutting the range short
Lower until your arms are almost straight, then curl all the way up. If you can't do this, reduce the weight so you can use the full range.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a challenging but controlled weight, resting 90-120 seconds between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds. Finish each set with 1-2 good reps left in the tank. |
| Fat loss / general fitness | 2-3 sets of 12-15 reps with a lighter weight and 45-60 seconds rest, as part of a full-body session. Arm work like this supports a wider plan rather than burning much fat by itself. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Biceps Curl Machine alternatives
Machine taken, or want some variety? These work the same main muscles.
Biceps Curl Machine FAQs
Is the biceps curl machine as good as dumbbell curls?
It works the same main muscle, the biceps, and the pad makes it easier to keep your form strict. Dumbbells ask more of your control and your forearms. Both are fine, so use whichever you can perform well and enjoy.
How do I set the seat height on a biceps curl machine?
Your upper arms should rest flat on the pad with your elbows level with the machine's pivot point. If the seat is too high or too low, your arms will lift off the pad or the movement will feel awkward. Adjust it until the curl feels smooth from bottom to top.
How much weight should I use on the biceps curl machine?
Start light enough to do 10-12 reps with a steady tempo and no swinging. Add a small amount of weight once you can complete all your sets with good form. Stop if anything hurts and get it checked.
Track your Biceps Curl Machine progress
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