The bicep curl machine is one of the best exercises to help beginners understand the action of the bicep muscle. Using an arm curl machine ensures that your biceps get an intense workout. There are many different makes and models of bicep machines, but they all do the same job of focusing the exercise intensity on to the bicep muscles. Below you'll find a video guide and step by step instructions that describe the correct technique for the bicep curl machine.
Bicep Curl Machine Steps:
| Step 1: Adjust the seat to the correct height and then position yourself in to the machine. |
| Step 2: Select an appropriate weight and place your feet flat on the floor. |
| Step 3: Take hold of the curl bar with an underhand grip and rest the backs of your arms on to the sloping padded table. |
| Step 4: Your chest should be snug against the top edge of the padded table and your arms extended. |
| Step 5: Inhale and curl the bar upwards by bending at the elbows. |
| Step 6: At the top of the movement, pause briefly, exhale and return to the start position. Repeat for the desired number of repetitions. |
Top Tip:
- When extending the arms to return to the start position, don't lock them out fully.
- Always keep a slight bend in the elbows to prevent over stressing the tendons.
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