Biceps Curl Machine

a.k.a. Biceps Curl

Differentiation: Mechanics

This variation of a Seated Bicep Curl is unique. Here is how: your elbows are held in place by the machine's pads. This position allows only your biceps to be targeted. Holding your elbows in place make this exercise similar to a preacher curl.

Starting Position

To get into starting position, do this...

1) Locate a bicep curl machine.

2) Select a suitable weight.

3) Adjust the seat height, if needed.

4) Sit on the bench of the bicep curl machine -

5) Place your feet flat on the floor and your legs wide apart for leverage.

6) Rest your upper arms on the pads,

7) Adjust the seat should, so the arm pads are slightly higher than your shoulders.

8) Your elbows will rest on the pads.

9) Reach up and grasp the weighted handles - using an underhand grip.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while bending your elbows and pulling the handles backward

3) ...until the handles reach back as far as possible.

4) This is the ending position.

5) Hold this position for a count of one second.

6) Then, inhale while gradually allowing the handles to retract forward

7) ...without allowing the plates to lower down onto the stack.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Do not allow the handles to move all the way forward and the plates to rest on the stack.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

The machine will keep your upper arms stationary, allowing you to focus on only moving your forearms.

Gear Advice

Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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