One-Arm Machine Biceps Curl

Body region

• Arms

Equipment

• Lever Machine

Technique

1. Adjust the seat so your upper arm lies flat on the pad and the elbow lines up with the machine's pivot.
2. Grip one handle underhand with the arm almost straight; rest the free hand on the frame or your thigh.
3. Curl the handle toward your shoulder.
4. Lower slowly until the arm is nearly straight, finish the set and switch arms.

Cues

• Keep the elbow on the pad the whole time.
• Line the elbow up with the pivot before the first rep.

Common mistakes

• Lifting the elbow or shoulder off the pad.
• Letting the weight stack crash between reps.
• Using a seat height that puts the elbow above or below the pivot.

Alternatives

• Preacher Curl
• Cable Preacher Curl