A machine-based bicep exercise that isolates the muscles and reduces the use of other muscle groups.
- +Isolates biceps effectively
- +Great for beginners due to machine stability
- +Reduces the temptation to cheat with body sway
- –Less engagement of stabilizer muscles
- –May put pressure on elbows if done improperly
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so armpits rest on top of the pad; chest against pad, back neutral
- Select a light weight; grip handles underhand (palms up), wrists straight
- Start with arms nearly straight, elbows on the pad, shoulders relaxed
- Curl by bending only your elbows; keep upper arms glued to the pad
- Squeeze the biceps at the top; don’t let shoulders roll forward
- Lower slowly to a full stretch in 2–3 seconds; keep the stack from slamming
- Exhale on the curl, inhale on the way down; use control, not momentum