smith machine bicep curl

Equipment

smith machine

Target muscle

biceps

How to perform

1. 1

   Adjust the height of the smith machine bar to be at waist level.

2. 2

   Stand facing the smith machine with your feet shoulder-width apart.

3. 3

   Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.

4. 4

   Keep your elbows close to your sides and your upper arms stationary.

5. 5

   Exhale and curl the bar up towards your shoulders, contracting your biceps.

6. 6

   Pause for a moment at the top of the movement, squeezing your biceps.

7. 7

   Inhale and slowly lower the bar back down to the starting position.

8. 8

   Repeat for the desired number of repetitions.