Machine Bicep Curl
The Machine Bicep Curl is a beginner cable machine exercise that works the Biceps. Follow the steps below.
Target musclesBiceps
EquipmentCable Machine
LevelBeginner
How to do the Machine Bicep Curl
- Adjust the seat to the appropriate height and make your weight selection.
- Place your upper arms against the pads and grasp the handles.
- This will be your starting position.Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.Pause at the top of the movement, and then slowly return the weight to the starting position.Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.