Bicep Curl (Sled)

An isolation movement performed on a sled machine where you pull the handles upward to target bicep and forearm muscles.

Instructions

1. Adjust the sled seat height so that when seated, your arms are at approximately elbow height when holding the handles.
2. Sit upright with your back against the backrest, feet flat on the floor.
3. Grasp the handles with your hands shoulder-width apart, palms facing upward (supinated grip).
4. Keep your elbows at your sides and against the sled support pads.
5. Curl the handles upward by flexing your elbows and contracting your biceps.
6. Raise the handles until your forearms approach your upper arms; feel the squeeze in your biceps.
7. Pause briefly at the top of the movement.
8. Slowly lower the handles back to the starting position with control.
9. Repeat for the prescribed number of repetitions.

Tips

• Keep your elbows fixed against the pad throughout; avoid swinging or moving your upper arms.
• Full range of motion increases muscle engagement and development.
• Control the eccentric (lowering) phase to maximize time under tension.
• Select a weight that allows strict form; avoid using momentum or bouncing.
• Maintain steady breathing; exhale during the curl, inhale during the lowering phase.
• This machine variation is excellent for isolating biceps without requiring core stabilization.