IsolationMachine
Machine Biceps Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit in the biceps curl machine and adjust the seat so your elbows align with the pivot point
- Place your upper arms on the pad and grip the handles with an underhand grip
- Keep your chest against the support pad throughout the movement
- Take a deep breath and curl the handles up by flexing your elbows
- Focus on contracting your biceps - keep your upper arms completely still on the pad
- Continue curling until your biceps are fully contracted
- Squeeze your biceps as hard as possible for 1 second at peak contraction
- Slowly lower the handles back down with control, taking 2-3 seconds to maintain tension
💡Coaching Cues
- ✓
Upper arms stay fixed on the pad - they should not move
- ✓
Squeeze hard at the top for maximum contraction
- ✓
Control the descent over 2-3 seconds
- ✓
Keep chest against the pad throughout
- ✓
Focus on the biceps contraction
- ✓
Maintain constant tension
⚠️Common Mistakes
- ✗
Lifting your upper arms off the pad
- ✗
Using momentum to swing the weight up
