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All exercises

Smith machine bicep curl

Beginner

Smith machine bicep curl is a isolation smith machine exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Smith machine
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Adjust the height of the smith machine bar to be at waist level.
  2. 2Stand facing the smith machine with your feet shoulder-width apart.
  3. 3Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
  4. 4Keep your elbows close to your sides and your upper arms stationary.
  5. 5Exhale and curl the bar up towards your shoulders, contracting your biceps.
  6. 6Pause for a moment at the top of the movement, squeezing your biceps.
  7. 7Inhale and slowly lower the bar back down to the starting position.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell biceps curlDumbbell
  • Barbell alternate biceps curlBarbell
  • Dumbbell alternate biceps curlDumbbell
  • Dumbbell biceps curl reverseDumbbell

Harder variations

  • Dumbbell seated biceps curl (on stability ball)Dumbbell
  • Weighted seated bicep curl (on stability ball)Other
  • Dumbbell kneeling bicep curl exercise ballDumbbell
  • Cable lying bicep curlCable
Logged today · 90 seconds restSmith machine bicep curl

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  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band