Why it matters

The Biceps Curl builds strength and size in your biceps. As an isolation movement, it targets those muscles directly to build size and balance.

How to do it

Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
Set a tall torso with your upper arms pinned against your sides.
Start with your arms straight and the load under control.
Bend your elbows and curl the load up while keeping your upper arms still.
Squeeze at the top for a beat.
Lower under control until your arms are straight.

Keep your elbows pinned to your sides throughout.
Turn your pinky slightly up at the top to finish the squeeze.
Lower all the way until your arm is straight each rep.
Keep the tension on your biceps and stop your elbows from drifting forward.
Follow the machine’s guided lever path smoothly and control the weight back to the stack.

Swinging the torso to start the load moving.

A torso swing starts the curl with momentum instead of your biceps.

Instead Stand tall and keep your upper arms fixed against your sides.
Letting the elbows drift forward to lift the load higher.

Moving the elbows turns a curl into a partial front raise and takes tension off your biceps.

Instead Keep your elbows under your shoulders and stop the curl where your upper arm wants to move.
Cutting the lower-half of the range short.

Skipping the bottom half leaves strength and size on the table.

Instead Straighten your arm fully at the bottom of each rep.
Letting the weight stack slam down at the bottom.

A slammed stack means gravity did the lowering, not your muscles.

Instead Control the return so the plates settle without banging.

Tempo: Curl with control and lower for about two counts.
Breathing: Exhale as you curl up, breathe in as you lower.
Range of motion: Move from a fully straight arm to a hard squeeze at the top. Take the biceps through its full working range each rep.
Setting up: Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
If you are new to it: Pick a load you can lift without swinging your body.
Once it is easy: Slow the lowering phase to three counts to add time under tension.