Standing Machine Curl

How to do it

1. Set the arm pad height so it sits just below your chest when standing.
2. Stand at the machine and lay the backs of both upper arms on the angled pad.
3. Grip the handles with palms up and elbows in line with the pivot.
4. Curl the handles up until the forearms are nearly vertical.
5. Lower slowly until the elbows are almost straight.

Tips

• Keep a slight bend in the knees and the hips still so the legs do not help.
• Press the upper arms into the pad throughout the set.

Common mistakes

• Rising onto the toes to push the handles up.
• Leaning the chest back away from the pad.

Muscles worked by the Standing 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.

Standing Machine Curl alternatives

Same equipment

• Machine Bicep Curl (Single Arm)Machine
• 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 Standing Machine Curl work?

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

Is the Standing Machine Curl good for beginners?

Yes. The Standing 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 Standing Machine Curl?

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

How do you make the Standing 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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