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.
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You will need
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Exercise 1, Seated bicep Curls
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Step 1:
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Start position
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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.
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Ensure that you are sitting comfortably and your body is in a stable position.
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Step 2:
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Lowering and lifting
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Raise the bar up towards your shoulders bending at the elbow joint.
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Lower the bar back to the start position keeping the tension on the bicep muscles.
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Step 3:
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Breathing
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For this exercise, whilst you lower your arms you need to breathe in through your nose.
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And then when you raise your arms you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the exercise do 10 repetitions.
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Exercise 2, Standing cable curl
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Step 1:
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Start position
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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.
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Step 2:
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Lowering and lifting
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Keep your back straight and pull the bar towards your shoulders bending at the elbow joint.
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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.
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Keep the tension on your back do not let your shoulders come forward.
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Step 3:
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Breathing
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For this exercise, whilst you lower your arms toward the floor you need to breathe in through your nose.
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And then when you raise the bar in to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 10 repetitions once you are familiar with the movements.
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Exercise 3 cable hammer curl
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Step 1:
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Start position
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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.
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Step 2:
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Lifting and lowering
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Keep your back straight and pull the rope towards your shoulders bending at the elbow joint.
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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.
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Do not move the upper arm or any other part of the body.
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Step 3:
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Breathing
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For this exercise, whilst you lower your arms towards the floor you need to breathe in through your nose.
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And then when you raise the bar in to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 10 repetitions to complete your workout.