Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Machine Bicep Curl

IntermediateStrengthTier T3

You sit at a weight-selector curl machine with your upper arms against the pads and your hands on the handles. You bend both elbows to bring the handles toward your upper arms, then lower them slowly.

Targets: Elbow
Muscles: Biceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Adjust the seat to the appropriate height and grasp the handles. Keep a palms-up grip on the fixed handles.
  1. A man seated in a weight-selector curl machine, both upper arms braced against the machine's pads and both arms extended, gripping the handles.

    Step 1 of 3

    Sit in the machine with the seat adjusted, place both upper arms flat against the pads, and grip the handles with your elbows extended. This is your starting position.

  2. The same man in the machine, now with both elbows fully flexed, his forearms pulled up close to his upper arms.

    Step 2 of 3

    Flex your elbows to pull your lower arms up toward your upper arms, and pause briefly at the top of the movement.

  3. A man seated in a weight-selector curl machine, both upper arms braced against the machine's pads and both arms extended, gripping the handles.

    Step 3 of 3

    Sit in the machine with the seat adjusted, place both upper arms flat against the pads, and grip the handles with your elbows extended. This is your starting position.

Breathing

  • Breathe naturally throughout the curl.

Safety Information

Adjust the seat height before starting so both upper arms rest flat against the machine's pads at a comfortable angle. Keep both upper arms pinned against the pads throughout every repetition rather than letting them lift away, and avoid swinging the torso or the shoulders to help pull the handles up. Stop if you feel pain in the elbows, wrists, shoulders, or biceps tendon, and do not force the handles up through a sticking point using body momentum. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.