How to Do Arm Curl Machine?

Performing an arm curl on a machine is a straightforward exercise targeting your biceps. Here's how:

Getting Started

Choose your machine: Various arm curl machines exist; the specific steps might slightly vary. This guide focuses on a typical seated machine.
Adjust the seat: Position the seat so your thighs are comfortably under the pads. Ensure your back is straight and supported.
Adjust the weight: Start with a lighter weight to master the form before increasing the challenge.

Grip the handles: Grasp the handles with an underhand (supinated) grip. This is crucial for optimal bicep activation as noted in the provided video reference. Keeping your palms facing upwards throughout the exercise is key.
The curl: Slowly curl the weight upwards towards your shoulders, focusing on controlled movement. Keep your elbows tucked in and avoid swinging or jerking the weight. The video emphasizes maintaining this upward palm position for better forearm activation.
The lower: Slowly lower the weight back to the starting position, maintaining control. Avoid letting the weight drop.
Repetitions and sets: Aim for 8-12 repetitions for 3 sets. Rest for approximately 60 seconds between sets.

Focus on form over weight: Proper technique is more important than lifting heavy weights.
Maintain a steady pace: Avoid rushing the movement. Control is key to preventing injury.
Engage your core: Keeping your core engaged provides stability and support throughout the exercise.
Listen to your body: Stop if you feel any pain.