Bicep curls performed on a Smith Machine to provide a stable and controlled lift.
- +Stable and controlled lift
- +Allows isolation of biceps
- +Adjustable resistance
- –Fixed bar path can feel unnatural
- –Reduced use of stabilizing muscles
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the bar at mid‑thigh height and add light weight; set safeties just below that
- Stand tall with feet hip‑width, soft knees, core braced
- Grip the bar underhand (palms up), shoulder‑width, wrists straight
- Unrack by rotating the bar, elbows pinned to your sides
- Curl the bar toward your chest without swinging or leaning back
- Squeeze biceps at the top; keep shoulders down and still
- Lower slowly until arms are almost straight; don’t lock out
- Breathe out up, in down; re‑rack by rotating the bar to lock