Machine Bicep Curl (Single Arm)

How to do it

1. Set the seat so your armpit sits snugly on the top edge of the arm pad.
2. Sit down and place the back of your working arm flat on the pad.
3. Grip the handle with the palm up, elbow in line with the machine's pivot.
4. Curl the handle toward your shoulder until the forearm is nearly vertical.
5. Lower slowly until the elbow is almost straight, then repeat before switching arms.

Tips

• Line up the elbow with the pivot point so the resistance stays even through the curl.
• Brace the free hand on the seat or the pad to keep the torso still.

Common mistakes

• Lifting the elbow off the pad at the top.
• Twisting the torso to drive the handle up.

Muscles worked by the Machine Bicep Curl (Single Arm)

• Biceps (short head) Primary34%
• Biceps (long head) Primary32%
• Brachialis Secondary19%
• 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.

One arm at a time. Fixed path, seated. Seated and braced on a pad: the single-arm obliques rule is for standing or unsupported work only. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Machine Bicep Curl (Single Arm) alternatives

Same equipment

• Machine CurlMachine
• Standing Machine CurlMachine

Different equipment

• Axle Bar CurlBarbell
• Band CurlResistance band
• Barbell CurlBarbell
• Cable CurlCable

Make it harder

• Axle Bar CurlBarbell
• Leaning Dumbbell CurlDumbbell
• Single Arm Cable Curl (Cuff)Cable
• Waiter CurlDumbbell

Similar exercises

• Smith Machine Drag CurlSmith machine
• Flexion Curl MachineMachine
• Plate Loaded Preacher CurlMachine
• Preacher Machine CurlMachine

Frequently asked questions

What muscles does the Machine Bicep Curl (Single Arm) work?

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

Is the Machine Bicep Curl (Single Arm) good for beginners?

Yes. The Machine Bicep Curl (Single Arm) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Machine Bicep Curl (Single Arm)?

For example the Machine Curl, Standing Machine Curl and Axle Bar Curl. They train mostly the same muscles, some with different equipment.

How do you make the Machine Bicep Curl (Single Arm) harder?

Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.

Sources

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

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