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A bicep curl machine is a great tool for isolating the bicep muscle and providing resistance. When using the bicep curl machine, be sure to keep your back straight, elbows close to your sides, and hold the weight steady.

The biceps are two-headed muscles located on the front of your upper arm.

They are responsible for bending your elbow and turning your palm up. The bicep curl is the most basic exercise for the bicep muscle and can be done with free weights or a machine.

To do a bicep curl with free weights, hold a weight in each hand and stand with your feet shoulder-width apart. Bend your elbows and curl the weights to your shoulders. Be sure to keep your back straight and elbows close to your sides.

To do a bicep curl with a machine, sit down in the machine and adjust the weight to your desired level. Place your feet flat on the ground and grab the handles with your palms facing forward. Curl the weight to your shoulders, keeping your back straight and elbows close to your sides.

Here are the top 10 exercises to do with the bicep curl machine:

1. Seated Bicep Curl

Sit with the weight at your side and your palms facing forward. Curl the weight up towards your shoulder, keeping your elbow close to your side.

2. Standing Bicep Curl

Stand with the weight at your side and your palms facing forward. Curl the weight up towards your shoulder, keeping your elbow close to your side.

3. Hammer Curl

Stand with the weight in front of you, arms at your sides with palms facing inwards. Curl the weight up towards your shoulders, keeping your elbows close to your sides.

4. Preacher Curl

Sit with a weight bench or sturdy chair behind you and place your upper arm on the bench, with your palm facing down. Curl the weight up towards your shoulder, keeping your elbow stationary.

5. Incline Bicep Curl

Lie on an incline bench (45 degrees or more) with a weight in each hand, arms extended straight up above you. Slowly lower the weights towards your shoulders then curl them back up to the starting position.

Related: Top 10 Reasons Why You Have Big Triceps And No Biceps 2023

6. Resistance Band Hammer Curl

Step on the center of a resistance band, holding it taut. With one arm, curl the band up towards your shoulder while keeping your elbow close to your side; repeat on other arm.

7. Seated Alternating Dumbbell Curl

Sit with a weight in each hand, palms facing forward. From here, slowly lift one weight to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationery; repeat on another arm.

8. Standing Alternating Dumbbell Curl

Stand with a weight in each hand, palms facing forward. From here, slowly lift one weight to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationery; repeat on another arm

9. Swiss Ball Dumbbell Hammer Curl

Position yourself on a Swiss ball so that only part of your back is resting on it and position feet hip-width apart with your knees bent slightly (similar to a bridge position). With a weight in each hand, palms facing inwards, curl the weights up towards your shoulders while keeping your elbows close to your sides.

Related: The 12 Best exercises for tricep medial head in 2023

10. Wide Grip Bicep Curl

Stand with a weight in each hand and position hands wider than shoulder-width apart, palms facing forward. From here, slowly curl the weights up towards your shoulders while keeping your elbows stationary. Lower the weights back to starting position and repeat.

Remember to always listen to your body and adjust your weight as necessary for each exercise. Happy lifting!

October 24, 2022