biceps machine-biceps-curls

The primary focus of bicep curls on the bicep machine is on training the biceps (Musculus biceps brachii). Secondarily, there is also training of the brachialis muscle (Musculus brachii) during the execution of this popular arm exercise. In addition, this exercise stimulates the brachioradialis muscle of the upper arm (Musculus brachioradialis) and the pronator teres muscle (Musculus pronator teres).

Hammer curls on the device

Hammer Curls on the apparatus offer a captivating alternative in the realm of upper arm exercises. Typically performed with dumbbells, the fitness exercise Hammer Curls can also be executed on an incline bench. However, our focus here is on Hammer Curls on the apparatus.

Body Position

Initiate the Hammer Curls by sitting at the apparatus. Your back should be mostly straight, with your feet planted on the ground for stability. Then, grasp the two handles, using the hammer grip where you grab from the side. Your gaze is forward, and you are ready for the Hammer Curls on the bicep machine.

Execution of Movement

Exhale as you pull the two handles upward. Ensure that the lower and upper arms are approximately at a right angle in the end position. Hold the tension briefly and return the handles to the starting position without releasing the weight. Inhale during this phase, preparing for the next repetition.

Classic curls on the biceps machine

Traditional Curls on the bicep machine rank among the most popular bicep exercises. Alternatively, you can perform them as Reverse-Curls on the bicep machine. In the following sections, you'll learn all you need to know about traditional Curls to effectively train your arms.

Body Position

Start by sitting on the apparatus for traditional Curls on the bicep machine. Adjust the seat height to prevent excessive curvature of your back. Your feet are firmly on the ground. Then, grab the handles and place your forearms on the designated pad.

Execution of Movement

To begin with traditional Curls on the bicep machine, exhale and pull the handles with the weight upward. Your entire body remains in the same position. Only your forearms move, primarily engaging your biceps. Ensure that you raise the handles far enough so that your arms are approximately at a right angle. Inhale as you lower your arms, ensuring that the muscles remain constantly under tension. The weight is never fully released.

In the alternative version, the arm pads are positioned higher. However, the movement is carried out in the same manner. Simply pull your arms back so that they are nearly at the level of your head.

Note

Bicep Curls on the bicep machine exhibit clear similarities to Scott Curls. However, the execution differs slightly.

Common biceps machine errors

To ensure you get the most out of your bicep training, we present here some frequently occurring errors and ways to avoid them.

✅ Body Swing: When using the bicep machine, it is crucial to remain seated calmly. Avoid any swing from the body. Instead, focus the movement exclusively on the forearms.

✅ Handles Pulled Too High: A recurring mistake is pulling the handles too high. Draw your forearms upward until the lower and upper arms form approximately a 90-degree angle. Touching the handles to your upper arms is unnecessary.

✅ Dropping Weight: Additionally, maintain tension in the muscles throughout the entire range of motion. Do not release the weight entirely when returning to the starting position.

Alternatives and similar exercises

To diversify your training plan for bicep workouts, we present here some alternatives that also target the bicep muscles.