Machine biceps curl: How to Do It, Muscles Worked

Step by step

Set the seat so your arms rest on the pads.
Curl the handles toward your shoulders and squeeze.
Lower slowly and stop before the weights rest.

What you should feel

A squeeze in the front of your upper arms; your shoulders and wrists should not strain.

Common mistake

Swinging your body to lift the weight; lower the load and keep your back against the pad.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Biceps

Helps

Forearms

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Barbell curlBiceps

Dumbbell curlBiceps

Hammer curlBiceps, Forearms

EZ-bar curlBiceps

Preacher curlBiceps

Standing cable curlBiceps

Questions

What muscles does the machine biceps curl work?

Machine biceps curl mainly works your biceps. It also helps your forearms.

Can I do the machine biceps curl at home?

Not easily, it needs this: machines. At home, try instead: dumbbell curl, hammer curl, and incline dumbbell curl.

How many sets and reps of the machine biceps curl?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your biceps

Machine biceps curl