Bicep Curl (Smith Machine)

A barbell bicep curl performed on the Smith machine, providing stability while isolating the biceps through vertical arm flexion.

Instructions

1. Set the bar to waist height on the Smith machine and load it with an appropriate weight.
2. Stand facing the machine with your feet shoulder-width apart, knees slightly bent.
3. Grip the bar with a shoulder-width, underhand (supinated) grip and unlock it from the safety catches.
4. Allow your arms to hang fully extended with your elbows positioned close to your sides.
5. Keeping your elbows stationary, flex your biceps to curl the bar upward toward your shoulders.
6. Continue the movement until your forearms are vertical and biceps are fully contracted.
7. Pause briefly at the top, squeezing the biceps.
8. Slowly lower the bar back to the starting position with control.

Tips

• Keep your elbows locked at your sides throughout the entire movement.
• Avoid swinging or using momentum; move only at the elbow joint.
• Control the eccentric (lowering) phase to maximize muscle engagement.
• Keep your back straight and avoid leaning backward to generate momentum.
• Focus on the mind-muscle connection by squeezing your biceps at the top.
• Perform a full range of motion from extended arms to complete bicep contraction.