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Biceps

Flexion Curl Machine

The Flexion Curl Machine is a strength exercise on a machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 37%, biceps (long head) 25% and brachialis 23%.

Level: BeginnerEquipment: MachineSingle-joint (isolation)
Flexion Curl Machine demonstration

How to do it

  1. Set the seat so your elbows line up with the machine's pivot when your upper arms rest on the pad.
  2. Sit down, place the backs of your upper arms on the pad and grip the handles with palms up.
  3. Start with the arms almost straight.
  4. Curl the handles up toward your shoulders, keeping the upper arms on the pad.
  5. Lower slowly until the arms are almost straight again.

Tips

  • Line the elbow up with the pivot so the pad does not slide on the arm.
  • Keep your back against the seat and your chest still.

Common mistakes

  • Lifting the elbows off the pad at the top.
  • Letting the weight stack slam at the bottom.

Muscles worked by the Flexion Curl Machine

  • Biceps (short head) Primary37%
  • Biceps (long head) Primary25%
  • Brachialis Secondary23%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm in front of the body the short head is favoured and the swing is gone. Fixed path, seated. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Flexion Curl Machine alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Flexion Curl Machine work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Flexion Curl Machine good for beginners?

Yes. The Flexion Curl Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Flexion Curl Machine?

For example the Plate Loaded Preacher Curl, Preacher Machine Curl and Single Arm Machine Preacher Curl. They train mostly the same muscles.

How do you make the Flexion Curl Machine harder?

Add weight or reps, or move on to the EZ Bar Spider Curl and Prone Incline Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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