Exercises / Upper arms / Smith Machine Bicep Curl

Smith Machine Bicep Curl

Smith Machine Bicep Curl: step-by-step technique, the muscles it works and a demo clip. Equipment: machine.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentmachine
  • Body partupper arms
Primary muscles
biceps, forearms
Secondary muscles
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How to do it

  1. Adjust the height of the smith machine bar to be at waist level.
  2. Stand facing the smith machine with your feet shoulder-width apart.
  3. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary.
  5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
  6. Pause for a moment at the top of the movement, squeezing your biceps.
  7. Inhale and slowly lower the bar back down to the starting position.
  8. Repeat for the desired number of repetitions.

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