Bicep Curl

Bicep curl machines vary considerably. Some have fixed single, or independant arms, some use cable and pulley systems and others are based on the preacher curl exercise as this example is:

Teaching points

• Sit on the seat with the knees bent, feet flat on the floor and chest against the pad
  
  
• Place the arms over the angled part of the bench so the back of the upper arm rests on the pad
  
  
• If you need to, adjust the seat so as much of the arm is supported as possible
  
  
• Grasp the handles with the palms facing up and bend the elbows to pull the handles up towards the chin
  
  
• Ensure you keep a straight line across the hand and wrist to avoid wrist injuries
  
  
• Slowly return the handles back towards the starting position, not allowing the elbows to fully straighten before you repeat the exercise

Variations and progressions

• Some machines may require you to work one arm at a time

Muscles worked

• Biceps Brachii
  
  
• Brachialis

Alternative exercises

• Bicep curl with dumbbells
  
  
• Concentration curl
  
  
• Bicep curl with a resistance band

Related injuries

• Inflammation of the long head of biceps