What is it?
The Bicep Curl Machine is an isolation exercise designed to strengthen and build the biceps using a controlled curling movement. The machine supports the back of your arms against the pads, helping minimise momentum and allowing you to focus on contracting the biceps throughout the movement. It can also be used one arm at a time for unilateral training.

Primary Muscles Worked

• Biceps

• Brachialis (Upper Arm Muscle)

• Forearms (Secondary)

How to Use
Sit comfortably in the chair and position the backs of your upper arms firmly against the pads. Grip the handles with your palms facing upwards and keep your upper arms supported throughout the movement. Curl the handles upwards towards your shoulders by contracting your biceps, then slowly lower the handles back to the starting position under control.

For single-arm curls, use one handle at a time and perform the same curling movement with one arm, keeping the opposite side stable.

Coaching Tips

• Keep the backs of your arms firmly against the pads throughout the movement.

• Keep your upper arms stationary and avoid lifting your elbows.

• Focus on squeezing your biceps at the top of each repetition.

• Lower the weight slowly to maintain tension on the muscle.

• Avoid using momentum or swinging your body to move the weight.

• Keep your wrist straight and controlled throughout the movement.