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How To Exercise Your Biceps Using A Weight Machine

How To Exercise Your Biceps Using A Weight Machine

Using weight machines is a great way to strengthen and tone your muscles. Not only do they make your muscles work harder but you workout with less risk of injury. Get the arms you've always wanted with our easy to follow guide on exercising your biceps using a weight machine.

Step 1: You will need

  • Comfortable clothing
  • Foot wear

Step 2: Exercise 1, Seated bicep Curls

Step 3: Start position

You should use the machine in your gym specifically for bicep curls. Start by sitting at the machine with your arms extended and resting on the pads, hold onto the bar or grips with your palms facing upwards.

Ensure that you are sitting comfortably and your body is in a stable position.

Step 4: Lowering and lifting

Raise the bar up towards your shoulders bending at the elbow joint.

Lower the bar back to the start position keeping the tension on the bicep muscles.

Step 5: Breathing

For this exercise, whilst you lower your arms you need to breathe in through your nose.

And then when you raise your arms you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with the exercise do 10 repetitions.

Step 7: Exercise 2, Standing cable curl

Step 8: Start position

Once again make sure that the machine you are using is specifically for arm curls such as a low pulley machine. Stand facing the machine. Remember to adjust the weights for your comfort. Hold the bar with your palms facing upwards. Your feet should be one in front of the other, shoulder width apart and knees slightly bent.

Step 9: Lowering and lifting

Keep your back straight and pull the bar towards your shoulders bending at the elbow joint.

Lower the bar down to the start position. Keep the tension on the muscle and do not lock out the arms at the elbow joint.

Keep the tension on your back do not let your shoulders come forward.

Step 10: Breathing

For this exercise, whilst you lower your arms toward the floor you need to breathe in through your nose.

And then when you raise the bar in to the first position, you need to breathe out through your mouth.

Step 11: Review

You should perform this exercise for 10 repetitions once you are familiar with the movements.

Step 12: Exercise 3 cable hammer curl

Step 13: Start position

Once again stand facing the low pulley machine. Swap the bar for a rope attachment. If your gym does not has a rope attachment you can use a bent bar. Hold onto the rope or bent bar with your palms facing inwards. Your feet should be one in front of the other, shoulder width apart and knees slightly bent.

Step 14: Lifting and lowering

Keep your back straight and pull the rope towards your shoulders bending at the elbow joint.

Lower the bar down to the start position. Keep the tension on the muscle and do not lock out the arms at the elbow joint.

Do not move the upper arm or any other part of the body.

Step 15: Breathing

For this exercise, whilst you lower your arms towards the floor you need to breathe in through your nose.

And then when you raise the bar in to the first position, you need to breathe out through your mouth.

Step 16: Review

You should perform this exercise for 10 repetitions to complete your workout.