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Machine Curls

in Biceps Exercise


Main Muscle Worked: Biceps

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Machine Curls - Exercise Guide

Step 1

Sit and and anchor your elbows on the padded elbow supports of the machine. Depending on the machine you’re using, hold the handles or bar with an underhand grip.
If you’re doing 2-handed Curls, curl both arms as far as you can, contracting your biceps at the top of the movement, then slowly lowering downward through the same arc with strict control.

Step 2

If doing Alternate Curls, contract one arm as hard as you can, then bring it downward with strict control until it’s fully extended. Repeat on the opposite arm, alternating both arms until you finish your set.


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