biceps machine 2nd
Exercise Profile
Main Muscle Group: - Biceps
Secondary Muscle(s): - None
Exercise Type: - Strength
Equipment
Required: - Machine
Mechanics: - Isolation
Force Type: - Pull
Exercise Instruction
1. Set up for the machine bicep curl by setting the seat height and selecting the weight you want to use on the stack.
2. When you sit on the machine your upper arms should rest comfortably on the padding. If they don’t, adjust the seat.
3. Grasp the bar with an underhand grip at the around shoulder width apart0
4. Bend the elbows slightly to take the weight up and place tension on the biceps.
5. Slowly curl the weight up far as possible, squeezing the biceps at the top of the movement.
6 . Repeat for desired reps.
Exercise Tips
1. Make sure you use a full range of motion by allowing the weight to go as far as possible without hitting the stack.
2. Keep the rep timing slow, and control the weight.
3. If you have a training partner, the bicep machine is good for heavy negative curl.