This is my favorite machine for
biceps curls. It really does an amazing job at bulking up and working
out the entire bicep.
Method of Performance:
Place the appropriate
amount of weight plate(s) that you desire.
appropriately according to your height and arm length. The appropriate
seating level is where the upper arm and elbow touch and hug the pad.
Grab the two handles
at their mid-point. Make sure your elbows and arms are touching the
pad. Your upper arms should always be touching the pad throughout the
movement, do not lift them. The elbows may lift a little off the pad at
the end of the bicep curl and that is ok.
Curl by bringing the
handles towards you as far as it can go and then bring the handle down
without locking your elbows and without straightening out your arms.
Repeat the movement.
Remember to breathe.
Exhale as you curl and breathe in as you release.
Do about 4-5 sets of
It’s a good
idea to stretch out the biceps in-between sets.
I also like to start
off with a light set to warm-up the biceps muscles as my first set.