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Exercise Profile
  • Target Muscle Group
    Biceps
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Biceps

Biceps Muscle Anatomy Diagram

Smith Machine Bicep Curl Instructions

  1. Set up the Smith Machine by adjusting the bar to waist height and loading the appropriate weight.
  2. Stand facing the machine, and grip the bar with palms up, shoulder-width apart.
  3. Position your elbows, keeping them close to your body. This is the starting position.
  4. Slowly curl the bar up by contracting your biceps, exhaling as you lift.
  5. Pause and squeeze your biceps briefly at the top.
  6. Slowly lower the bar back to the starting position, inhaling as you descend. This is one rep.
  7. Perform the desired reps, focusing on form and control.

Smith Machine Bicep Curl Tips

  •  
  • Focus on form, not weight. Keep the movement controlled and deliberate.
  • Do not use your back or shoulders to lift the weight—concentrate on isolating your biceps.
  • Avoid locking your elbows at the bottom to keep tension on the muscles.
  •  
3 Comments
Post Comment
dianabol52
Posted on: Sat, 01/05/2013 - 22:21

godddddddddd

dianabol52
Posted on: Sat, 01/05/2013 - 22:20

goggggggg

wilson okello
Posted on: Mon, 07/30/2012 - 18:49

this works well and it brings quick bigger triceps it is a one magic in making .