Training your biceps is a vital part of strengthening and framing your arms. Whether you are a seasoned workout veteran or starting your first training plan, the exercises below will help you meet your fitness goals.
smith machine bicep curl
1. Start by setting up the Smith machine. Adjust the bar to waist height and load it with the desired weight.
2. Stand facing the Smith machine with your feet shoulder-width apart.
3. Reach out and grab the bar with an underhand grip, hands shoulder-width apart. Ensure your palms are facing upwards. This is your starting position.
4. Keeping your elbows close to your body, curl the bar up towards your chest. Make sure to only move your forearms, keeping the rest of your body and upper arms stationary.
5. Pause for a moment at the top of the curl, squeezing your biceps.
6. Slowly lower the bar back down to the starting position, fully extending your arms and stretching your biceps.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to prevent injury. Also, ensure that the weight is challenging but manageable to maintain proper form.
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