Machine High Bicep Curl
Isolate and build your biceps with the Plate-Loaded Machine Bicep Curl. Controlled movement for maximum muscle engagement.
The Machine High Bicep Curl mainly works the biceps, with help from the forearms. No equipment needed: it uses just your bodyweight.
Machine High Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Machine High Bicep Curl Variations and Alternatives
How to do the Machine High Bicep Curl
Select a manageable load on each weight stack. Record the load per side when the machine has independent stacks.
Adjust the seat so the backs of your upper arms rest on the high arm pads and your elbows align with the machine pivots.
Sit with your torso supported and feet stable. Take the handles with palms facing upward, keeping your wrists comfortably straight.
Keep both upper arms supported in front of you near shoulder height. Begin with your elbows comfortably extended without forcing them straight.
Curl both handles toward your head by bending your elbows. Keep your shoulders and upper arms still instead of lifting off the pads.
Pause briefly at a comfortable full curl, then lower the handles under control until your elbows are extended again.
Repeat without rocking your torso or letting the stacks crash. Use a lighter load or stop if you feel elbow or shoulder pain.
Machine High Bicep Curl FAQs
What muscles does the Machine High Bicep Curl work?
The Machine High Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Machine High Bicep Curl?
None. The Machine High Bicep Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Machine High Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Machine High Bicep Curl variations and alternatives?
Similar exercises include the Barbell Curl, Barbell Preacher Curl, Cable Bicep Curl Version II and Cable Incline Bicep Curl.
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