How to Perfom a Seated Bicep Curl on a Row Machine
In order to maximize bicep growth, it is good to change your lifting routine by incorporating new moves every few weeks. Most do dumbbell curls or preacher curls when working on the biceps, and these are both excellent exercises. However, there are many different ways to work your biceps--even on machines designed to work out other muscle groups.
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Instructions
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Preparing the Machine
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1
Attach the straight bar to the row machine cable if it is not already attached.
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2
Some row machines have a height adjustment option for the cable and pulley. If your machine has one, make sure that the pulley is as low as it can go and that you are sitting up above the pulley as much as possible. This will give you a sharp angle that will allow you to curl the weight.
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3
Adjust the weight stack to the proper weight for your abilities.
Performing the Curl
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4
Sit down at the machine and hold the straight bar in both hands with an underhand grip. Your arms should be down around your waist and your elbows should be in at your side.
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5
Keep your elbows at your side and your back as straight as possible. Slowly curl the bar up towards your chest.
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6
Finish the rep by slowly lowering the bar from your chest back to starting position.
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7
Repeat Steps 2 and 3 until you are finished with your set.
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1
Tips & Warnings
Remember, in general, choose a lighter weight if you want to tone and more weight if you want to add bulk. A light weight is one that you can perform 10 to 12 reps with.
Stay in control by performing each part of the rep slowly. This will help maximize the effectiveness of the exercise.
