Machine Bicep Curl.

Make every rep count.

1. 01

   Set the seat height and choose your load so your upper arms rest flat on the pad and your elbows line up with the machine’s pivot.

2. 02

   Grab the handle with an underhand grip about shoulder-width apart. Keep your chest up and shoulders relaxed (don’t shrug).

3. 03

   Start with a slight bend in the elbows to take the slack out—biceps under tension.

4. 04

   Curl up smoothly, keeping your upper arms pinned to the pad. Exhale and squeeze the biceps at the top without letting your shoulders roll forward.

5. 05

   Pause briefly, then lower under control until your arms are nearly straight (don’t lock out hard).

6. 06

   Repeat for your target reps—avoid swinging or using momentum.