Biceps Machine Curl

Sit on the biceps machine bench and select the desired weight. Place your elbows on the supports and grasp the handles. The palms are turned up. Tip: Make sure your elbows are in line with your shoulders. This will be your starting position. As you exhale, tensing your biceps, raise the handles. At the peak of the movement, take a short pause. Tip: only the forearm works, the shoulders remain motionless on the stand during the entire exercise. While inhaling, slowly lower the handles to the starting position. Complete the required number of repetitions. Variations: You can use free weights (dumbbells or a barbell) on a scott bench for this exercise. You can also perform this exercise on the lower block of the cable simulator.