Muscles worked
The machine trains your elbow flexors: mainly the biceps, but also the brachialis and brachioradialis. With your upper arms on the pad, the handles on a fixed path and you seated, nearly all the work lands in your arms. In many machines the cable runs over a cam, an unevenly shaped pulley, which makes the resistance feel more even through the movement. With separate handles you can work one arm at a time, so the stronger arm cannot take over.
Common mistakes
- Your elbow is out of line with the pivot. The handles then follow a different path from your arm, and your elbow can feel it. Set the seat so your elbow sits level with the pivot, often marked with a dot or sticker.
- Rising out of the seat. When it gets heavy, many people lift their bum or lean back. Stay seated with your feet on the floor, and lower the weight if you cannot.
- Jerking each rep into motion. A jerk from the almost straight position gives the weight momentum, so your biceps skip the start. Begin smoothly and keep one pace all the way up.
Variations and alternatives
- The preacher curl is the closest match, with your upper arms on a pad but a free bar you steer yourself.
- The cable curl is done standing at a cable, a good swap when the machine is taken.
- The dumbbell curl works anywhere and lets each arm find its own path.
Sets and reps
The machine is a good place to train close to failure, as the weight simply returns to the start if a rep will not go up. For muscle, 8 to 12 reps suits; for endurance, 12 to 20, over two to four sets. The guide to sets and reps walks you through the choice. Take the last set to 0 to 1 reps in reserve if you like.
Note the seat setting so the machine is set up the same way next time. Add reps first and go up a plate when all your sets hit the top of the range. That is progressive overload. If your elbow hurts, stop the exercise and have it looked at by a doctor or physiotherapist.