Smith Machine Bicep Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Smith machine
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Smith Curl
How to: Smith Machine Bicep Curl
- Set the Smith machine bar to the desired height.
- Stand with your feet shoulder-width apart and grip the bar with an underhand grip.
- Adjust your posture, keeping your torso upright and elbows close to your sides.
- Curl the bar upwards towards your shoulders while contracting your biceps.
- Pause at the top of the movement, then lower the bar back to the starting position.
Common Mistakes
- Allowing the elbows to drift away from the body.
- Using momentum instead of isolating the biceps.
- Not fully extending the arms between reps.
Modifications
- Perform the exercise at a lighter weight if you have shoulder or wrist discomfort.
- Use a different grip (such as a hammer grip) if needed for comfort.
Tips
- Keep your elbows close to your body to ensure proper form.
- Avoid swinging the weights; focus on controlled movements.
- Adjust the seat height to ensure full range of motion.
Smith Machine Bicep Curl Alternatives
Tags
biceps
strength
arms
curl
Smith machine
upper body