Smith machine bicep curl

How to do it

1. 1Set the Smith machine bar to waist height.
2. 2Stand facing the machine with feet shoulder‑width apart.
3. 3Grip the bar with a supinated (underhand) grip, hands slightly wider than shoulder width.
4. 4Keep your elbows close to your sides and your upper arms still.
5. 5Exhale and curl the bar toward your shoulders, contracting your biceps.
6. 6Pause briefly at the top, squeezing the biceps.
7. 7Inhale and slowly lower the bar back to the starting position.
8. 8Repeat for the desired number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.