Machine Biceps Curl
Muscles worked: Biceps (assisted by forearms).
How to do it
- Set the seat so your upper arms lie flat on the pad with your armpits at the top edge.
- Take the handles with your palms up and your arms almost straight.
- Curl until the handles reach shoulder height and squeeze the top.
- Keep the upper arms flat on the pad the whole way.
- Resist the negative all the way back to an almost straight arm.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Upper arms flat on the pad
- Squeeze the top, resist the negative
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Chin-Up - back, biceps
- Barbell Curl - biceps
- Dumbbell Curl - biceps
- Dumbbell Hammer Curl - biceps, forearms
Track the machine biceps curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.