Step by step
- Adjust the seat so your elbows line up with the machine's pivot.
- Rest your arms on the pad and grab the handles.
- Curl up to the end of the range.
- Lower slowly until your arms are almost straight.
Tip: It's a good way to finish your biceps work, pushing close to failure safely.
Common mistakes
If your elbows aren't on the machine's pivot, the movement feels awkward.
Keep your arms on the pad.
Lower until your arms are almost straight.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it good for beginners?
Yes, it's one of the easiest biceps exercises to learn.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add biceps curl machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.