Instructions: Machine curls are a lot like preacher curls. Most bicep machines are designed like
a preacher bench.
Sit down on the bicep machine and position your arms straight over the pads. Keep
your chest against the pad throughout the entire movement. Be
sure to adjust the pad so your arms are hanging over it straight comfortably. Grab the curling
bar attached to the machine with a underhand grip. Do not hold the handles tightly. Keep
your hands relaxed throughout the entire movement.
Being sure to keep your wrists straight, use your bicep muscles
to curl the weight up under your chin.
Contract your biceps at the top and hold there for one second. Slowly reverse the movement
back down until your arms are at straight arms length and repeat for the number of reps assigned.
Note Keep your back straight throughout the entire
Don't lean back as you curl the weight. Use strict form throughout the entire movement. Don't let
your elbows slide to the outside of your shoulders. Keep them in front of your shoulders to keep
your biceps isolated.
Alternate exercises: Dumbbell and barbell preacher curls