Biceps Workout: Machine Curls

The biceps machine curl is a great move that builds and defines the biceps brachii and brachialis muscles of your biceps.

To perform this move:

• Set the machine to the desired weight load.
  
• Sit at the machine, extend your arms foreword and grasp the bar with an underhand grip.
  
• Rest the back of your upper arm (triceps) on the padding of the machine.
  
• As you inhale, slowly raise your forearms bringing the bar up towards you.
  
• Exhale and allow the bar to return to the starting position before repeating the exercise.

TIP: If you find that the machine is unavailable, you could alternate this move on a preacher curl bench for the same muscle targeting.

Model performing the contracting phase of the machine curl exercise

Author: Dimi Ingle.
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