Biceps
Machine
Biceps machine
Guided bicep curls for clean isolation without cheating.
Setup
Adjust seat height so upper arms rest flat on the pad.
Sit upright, chest against the upper pad, armpits at the top edge.
Grip handles with an underhand grip, keeping wrists straight.
Keep shoulder blades stable and core tight.
Do not fully lock out arms – maintain slight tension at the start.
Execution
Curl the handles up, keeping upper arms on the pad.
Squeeze biceps fully at the top, hold briefly.
Lower slowly until biceps are well stretched.
No momentum, movement comes only from the elbow joint.
Breathing: Exhale when curling, inhale when lowering.
