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Biceps · Smith machine · Beginner

How to do Smith Machine Bicep Curl

The smith machine bicep curl is a strength exercise targeting the biceps, performed using a smith machine for guided movement. It is suitable for those looking to build arm strength and muscle mass with added stability from the machine.

Smith Machine Bicep Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Smith machine
Level
Beginner
Category
Biceps

How to do Smith Machine Bicep Curl, step by step

  1. Adjust the height of the smith machine bar to be at waist level.
  2. Stand facing the smith machine with your feet shoulder-width apart.
  3. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary.
  5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
  6. Pause for a moment at the top of the movement, squeezing your biceps.
  7. Inhale and slowly lower the bar back down to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles worked

Smith Machine Bicep Curl works your biceps as the main mover, with help from your forearms.

Track Smith Machine Bicep Curl in SPLYT

Smith Machine Bicep Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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