The machine biceps curl is a strict isolation movement that targets your biceps without letting other muscles take over. By keeping your body locked in, it removes momentum and allows you to focus entirely on the squeeze and stretch of each rep.
Great for beginners learning proper form—or advanced lifters chasing a pump.
Muscles Worked
- Primary: Biceps brachii (both heads)
- Secondary: Brachialis, forearms (minimally)
Because you're seated and stabilized, the biceps are forced to do all the work.
How to Do It (Step-by-Step)
- Adjust the seat so your elbows align with the machine’s pivot point.
- Sit down, grip the handles, and press your arms against the pad.
- Curl the handles toward your shoulders by squeezing your biceps.
- Pause at the top, then lower slowly under control to a full stretch.
- Repeat for the desired reps.
💡 Focus on controlling both the lifting and lowering phase for best results.
Recommended Rep & Rest Ranges
| Goal | Reps | Rest |
|---|---|---|
| Hypertrophy | 8–12 | 30–60 sec |
| Endurance | 12–15+ | 15–45 sec |
Pair it with Auto Progression to stay consistent and make steady arm gains over time.
Form Tips
- No swinging: The machine keeps you strict—use it to your advantage.
- Stretch fully: Let your arms extend at the bottom for a deep biceps stretch.
- Squeeze hard at the top: Pause briefly to maximize contraction.
- Keep your elbows pinned: They shouldn’t shift during the movement.
When to Use Machine Curls
- At the end of a push/pull or upper body workout
- For high-rep burnout sets or supersets
- As a safer alternative to standing curls when fatigued
Common Mistakes
- ❌ Rushing the rep and skipping the squeeze
- ❌ Letting your shoulders roll forward
- ❌ Using too much weight and losing range of motion
- ❌ Partial reps without full stretch or contraction
📌 Form and tension beat weight every time with machine curls.
Progress & Track with Volym
- Set rep targets with Auto Progression
- Stay on schedule using the Rest Timer
- Track volume and performance trends in Workout History
It’s great for isolation and strict form. Free weights allow more freedom, but machines provide constant tension and less room for error.
Use a weight that challenges you but still allows full control. Don’t sacrifice form for load.
Fully extend your arms, but don’t hyperextend your elbows. Controlled stretch is key.
Most machines use a standard underhand grip. If adjustable, try variations like neutral or reverse for variety.
1–3 times per week depending on your split and volume. Machine curls work well for higher-frequency training.