How to Do a Bicep Machine Workout

Using the bicep machine can target and isolate bicep muscles during your workouts and can help you to maintain proper form and alignment. Follow these steps to do a bicep machine workout.

Difficulty: Moderate

Instructions

1. Adjust the weight level on the machine. Start light and work up to heavier lifting as you gauge your fitness level. To maintain proper form, use a weight that's comfortable.

2. Sit down on the bicep machine and adjust the seat so your chest is resting against the arm pad and you can easily reach the hand bar. Your feet must be planted firmly on the floor or foot bar for stability.

3. Hold the bar using an underhand grip with palms facing up and arms fully extended forward. Keep your back straight and engage your abdominal muscles. Relax your shoulders away from your ears and keep your elbows loose.

4. Pull the bar up slowly until your forearms reach your biceps. Contract your bicep muscles at the top of the motion. Your elbows must remain firmly on the pad.

5. Release and fully extend your arms slowly back to your starting position. Keep your back straight, abdominals engaged and shoulders relaxed during the entire exercise. Repeat the motion for a designated number of repetitions based on your fitness level and strength.

Tips & Warnings

• When using the bicep machine, your arms must be the only muscles working. If you're arching your back or lifting your legs, you're using too much weight. Reduce the amount you're lifting to maintain proper form and results.

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