Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Smith Machine Bicep Curl Instructions

  1. Set up for the smith machine bicep curl by adding the weight you want to the smith machine, removing the stops if they're in place and setting the bar to around waist height.
  2. Stand in front of the bar and grasp it with an underhand girl (palms facing up) with your hands around shoulder with apart.
  3. Take the bar off the supports.
  4. Keeping your body straight and elbows in at your sides, slowly curl the bar up as far as possible.
  5. Pause, and then slowly lower the bar back to the starting position.
  6. Repeat for desired reps.

​Exercise Tips:

  1. Keep your body fixed and elbows in at your sides throughout the movement.
  2. Do not "rest" at the top or bottom of the exercise.
  3. Keep the rep timing slow and control the weight during the set.
Posted on: Sat, 01/05/2013 - 22:21


Posted on: Sat, 01/05/2013 - 22:20


wilson okello
Posted on: Mon, 07/30/2012 - 18:49

this works well and it brings quick bigger triceps it is a one magic in making .