Machine Bicep Curl

Muscles worked by the Machine Bicep Curl

Primary

BicepsBiceps Brachii

Secondary

Brachialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

Bicep Curl Machine

Also called: arm curl machine, curl machine, seated bicep curl.

How to do the Machine Bicep Curl

1. Sit in the machine and adjust the pad to your arm length.
2. Grip the handles with an underhand grip.
3. Curl the handles toward your shoulders.
4. Lower with control.
5. Repeat.

Form tips

• Keep your upper arms pressed into the pad throughout the set.
• Avoid shrugging your shoulders as you curl.
• Extend your arms fully at the bottom without bouncing.

At a glance

Machine Bicep Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "machine-bicep-curl",
  "name_en": "Machine Bicep Curl",
  "name_de": "Maschine Bizeps-Curl",
  "name_es": "Curl de Bíceps en Máquina",
  "description_en": "A machine-based bicep curl for isolated arm training.",
  "description_de": "Ein maschinengestützter Bizeps-Curl für isoliertes Armtraining.",
  "description_es": "Un curl de bíceps en máquina para el entrenamiento aislado de brazos.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "bicep_curl_machine",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit in the machine and adjust the pad to your arm length.",
    "Grip the handles with an underhand grip.",
    "Curl the handles toward your shoulders.",
    "Lower with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Setze dich in die Maschine und passe das Polster an deine Armlänge an.",
    "Greife die Griffe im Untergriff.",
    "Beuge die Griffe zu den Schultern.",
    "Senke kontrolliert ab.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Siéntate en la máquina y ajusta el rodillo a la longitud de tus brazos.",
    "Agarra las manijas con agarre en supinación.",
    "Lleva las manijas hacia los hombros.",
    "Baja con control.",
    "Repite."
  ],
  "tips_en": [
    "Keep your upper arms pressed into the pad throughout the set.",
    "Avoid shrugging your shoulders as you curl.",
    "Extend your arms fully at the bottom without bouncing."
  ],
  "tips_de": [
    "Halte die Oberarme während der gesamten Bewegung fest auf dem Polster.",
    "Lass die Schultern unten, damit die Arbeit im Bizeps bleibt.",
    "Strecke die Arme unten fast vollständig, ohne die Spannung zu verlieren."
  ],
  "tips_es": [
    "Mantén los codos apoyados en la almohadilla en todo momento.",
    "Evita encoger los hombros al subir las asas.",
    "Baja hasta casi extender los brazos sin perder la tensión."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/machine-bicep-curl-start.webp",
      "peak": "images/flat/machine-bicep-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "machine-bicep-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.