Biceps · Beginner

Machine Biceps Curl

Biceps

Equipment: Biceps Curl Machine

How to do it

• Set the seat so your elbows line up with the machine's pivot
• Rest the backs of your upper arms flat on the pad
• Grip the handles palms up, wrists straight
• Curl the handles toward your shoulders, torso still
• Lower slowly until your arms are straight but not locked

Common mistake

✕ SWINGING THE TORSO BACK → ✓ CHEST TALL, ARMS ON THE PAD

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, uwo.ca, hrs.byu.edu.