Machine Alternate Biceps Curl
The seated machine curl done one arm at a time: one handle comes up while the other waits at the bottom.
How to do it
Setup
Seated, upper arms on the pad, a handle in each hand underhand, arms long.
Steps
- Curl one handle up while the other arm stays long.
- Squeeze at the top, then lower it all the way.
- Curl the other arm the same way and keep alternating.
Common mistakes
Resting arm bending to help: it hangs still until its turn. Upper arm lifting off the pad: keep it flat; only the elbow bends. Torso twisting toward the working side: sit square to the machine.
Breathing
Exhale on the curl, inhale lowering.
