Machine Bicep Curl

What it is

This isolation exercise specifically targets the biceps, the muscles located at the front of your upper arm. You will use a dedicated machine to perform a controlled pulling motion. It's an excellent movement for developing arm strength and definition.

Technique tips

• Adjust the seat so your upper arms are secure against the pads.
• Maintain constant muscle tension by not fully extending your arms.
• Control the weight through the full range of motion.
• Exhale as you lift the weight; inhale as you lower it.
• Keep your elbows fixed, allowing only your forearms to move.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.