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

Biceps

Biceps Muscle Anatomy Diagram

Pulldown Bicep Curl Instructions

  1. The pull down bicep curl is an exercise for the biceps using a lat pull down machine. Set up by adjusting the knee pad to suit your legs and selecting the weight you want to use on the stack.
  2. Grip the bar with an underhand grip (palms facing up) with your hands about shoulder width apart.
  3. Sit down on the bench with your arms fully extended. This is the starting position for the exercise.
  4. Keeping your upper arms and elbows fixed, slowly curl the weight down behind your head.
  5. Pause, and then slowly lower the weight back to the starting position.
  6. Repeat for desired reps.

​Exercise Tips:

  1. It's important to keep your upper arms pointing straight up. Don't allow your elbows to move back and forth as you curl the weight.
  2. Focus on only allowing your forearms to move.
1 Comment
Richard Schultz
Posted on: Sun, 03/23/2014 - 18:34

To me, this looks a little bizarre ; I prefer compound, functional exercises more then single muscle exercises- the body has thousands of various muscles so.... thousands of routines? Curls, Chins( or pull downs with weights) or heavy rubber cables, n basta.

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