Machine Biceps Curl
Seated with the upper arms on the pad, curl the handles up and lower them under control; the pad rules out swinging.
How to do it
Setup
Seated, upper arms flat on the pad, handles gripped underhand.
Steps
- Curl the handles up to the machine's end range.
- Squeeze for a beat.
- Lower slowly to nearly straight arms.
Common mistakes
Armpits off the pad: the seat height is wrong; re-set it. Half lowering: the machine makes full stretch safe; use it. Grabbing with the shoulders: they stay down; the pad isolates for a reason.
Breathing
Exhale on the curl, inhale lowering.
