Machine Bicep Curl

Biceps

Machine Bicep Curl

LevelBeginner EquipmentMachine MechanicIsolation ForcePull

A seated machine curl that guides your arms along a fixed path so you can focus on the biceps.

Strength

Primary musclesBiceps

Energy burned

≈ 15 kcalFor 3 × 8–12, rest 90s · ≈ 2.6 kcal/min

Estimate range 11–18 kcal (±25 %)

Muscle mass worked3 %

Effort during a set3.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust the seat so your upper arms rest comfortably on the pad.
2Grip the handles with an underhand grip and sit tall.
3Start with your arms nearly straight.

How to perform

1Curl the handles toward your shoulders by bending your elbows.
2Squeeze your biceps at the top.
3Lower the handles slowly until your arms are almost straight.
4Keep your upper arms on the pad the whole time.