Machine Bicep Curl

How to do it

1. 01Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
2. 02Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
3. 03Pause at the top of the movement, and then slowly return the weight to the starting position.
4. 04Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.