Seated Machine Biceps Curl

Primary: Biceps Brachii

Secondary: Brachialis and Brachioradialis

1. Adjust the machine. Set the seat height so that your elbows align with the machine's axis of rotation and your upper arms rest comfortably on the support pad.
2. Get into the starting position. Grip the handles, press your upper arms firmly against the pad, and keep your back stable.
3. Perform the curl. Exhale as you smoothly bend your elbows, lifting the handles by contracting your biceps.
4. Return to the starting position. Inhale as you slowly lower the handles, maintaining control and preventing the weight from dropping suddenly.
5. Repeat the movement. Keep your upper arms stationary and perform the exercise without jerking.

Mistake 1: Lifting your upper arms off the support pad.

How to Fix: Keep your upper arms firmly pressed against the pad and perform the movement only by bending your elbows.

Mistake 2: Lowering the weight too quickly.

How to Fix: Lower the handles slowly and with control, maintaining tension in your biceps throughout the movement.

1. Seated Dumbbell Biceps Curls — Allow you to train each arm independently.
2. Standing Barbell Biceps Curls — A classic exercise for building arm strength and muscle mass.
3. Preacher Curls — Help stabilize your upper arms and reduce body swinging.

Sets

3

Reps

10–15

Rest Between Sets

60–90 seconds