biceps
Machine bicep curl
Beginner-friendly guided biceps work.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Adjust the seat so your elbows rest on the pad.
- Grab the handles with palms up.
- Curl the handles up by bending your elbows.
- Lower them slowly back to the start.
Beginner tips
- Let the pad keep your elbows still.
- Don't lift your elbows off the pad.
- Control the lowering, don't let it slam.
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