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Biceps

Machine Curl

The Machine Curl is a strength exercise on a machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 34%, biceps (long head) 32% and brachialis 19%.

Also known as: machine bicep curl

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

How to do it

  1. Adjust the seat so your armpits rest on the top edge of the arm pad.
  2. Sit down with the backs of both upper arms flat on the pad.
  3. Take the handles with palms up and line the elbows up with the pivot.
  4. Curl both handles up until the forearms are close to vertical.
  5. Lower slowly under control until the elbows are almost straight.

Tips

  • Pause briefly at the top to feel the biceps working.
  • Keep the wrists straight so the forearms do not take over.

Common mistakes

  • Leaning back to lift more weight than the arms can control.
  • Dropping the handles quickly on the way down.

Muscles worked by the Machine Curl

  • 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.

Fixed path, seated. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Machine Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Machine Curl work?

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

Is the Machine Curl good for beginners?

Yes. The Machine Curl 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 Curl?

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

How do you make the Machine Curl 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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