smith machine bicep curl
smith machine bicep curl — highlighted muscle: biceps

Muscles worked

biceps, forearms

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smith machine bicep curl

Body part
upper arms
Equipment
smith machine
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Adjust the height of the smith machine bar to be at waist level.

  2. 2

    Stand facing the smith machine with your feet shoulder-width apart.

  3. 3

    Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.

  4. 4

    Keep your elbows close to your sides and your upper arms stationary.

  5. 5

    Exhale and curl the bar up towards your shoulders, contracting your biceps.

  6. 6

    Pause for a moment at the top of the movement, squeezing your biceps.

  7. 7

    Inhale and slowly lower the bar back down to the starting position.

  8. 8

    Repeat for the desired number of repetitions.

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