Bicep Curl (Machine)
Complete guide to Bicep Curl (Machine). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Bicep Curl (Machine)
Add the appropriate amount of weight and sit on the bicep curl machine.
Place your upper arms on the pad and grab the handles with an underhand grip.
Engage your abs and take a breath.
Curl the handles up toward your shoulders, squeezing your biceps at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |