Machine Neutral-Grip Bicep Curl

Lever Biceps Curl

1. Positioning:
- Sit on the lever biceps curl machine with your back resting against the seat.
- Adjust the seat height so that your elbows are positioned just above the pad, ensuring that your upper arms are stable.
- Place your feet flat on the ground, comfortably spaced apart for stability.

2. Grip:
- Grasp the handles or the bars with your palms facing up (supinated grip).
- Ensure your arms are fully extended and relaxed at your sides.

3. Starting Position:
- Keep your elbows close to your sides and make sure they do not move away from the pad.

4. Movement:
- Begin the curl by contracting your biceps, pulling the handles up towards your shoulders in a smooth, controlled motion.
- Continue to lift until your forearms are close to your biceps, but avoid using momentum or swinging.

5. Contraction:
- Squeeze at the top of the movement for a brief moment to maximize muscle engagement.

6. Lowering the Weight:
- Slowly lower the handles back to the starting position, fully extending your arms.
- Maintain control during the descent to work the muscles effectively.

7. Repetition:
- Perform the desired number of repetitions, typically 8 to 12 for building strength and muscle.

8. Rest:
- After completing your set, take a brief rest before starting the next set.

Tips

- Focus on proper form rather than lifting heavy weights to avoid injury.
- Ensure that your movements are deliberate and not rushed for maximum effectiveness.