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Overview
Machine curls are similar to preacher curls in position and movement. These machines can provide a high quality pump to the bicep muscles, and they offer the advantage of giving even resistance throughout the range of the movement. Perhaps the most attractive feature of this biceps exercise is convenience. Little setup is required once the seat is adjusted properly.
Setup
Adjust the seat of the bicep machine so that the padding for the arms rests comfortably beneath your armpit area. Some machines have a pin so that the weight can be selected from a weight stack. Other versions of this exercise do not use cable at all and have a bar in front or on the side where you can add weight plates. Choose a proper amount of weight, take a seat, and take the grips in your hands.
Movement
Exhale as you use your forearm bicep muscles to lift the bar slowly upward to the fully raised position. Once at the top, squeeze for just a moment and hold that position. Then slowly let the bar back down to the bottom position with your arms fully extended, being careful not to bounce the weight at the bottom. Repeat this movement for the desired number of repetitions.
Tips From the Trainer
This exercise is especially good for those who are new to the gym because of the ease of use of this machine. Proper form is forced because the machine guides your hands through the motion. The downside to this is that less of the stabilizing muscles in your arms are worked and thus may not be developed as well through this exercise.
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