How to do the Smith Machine Bicep Curl
Smith Machine Bicep Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Forearms.
Smith Machine Bicep Curl demonstration · © GymiaFit
Smith Machine Bicep Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Smith Machine Bicep Curl step by step
- 1Adjust the height of the smith machine bar to be at waist level.
- 2Stand facing the smith machine with your feet shoulder-width apart.
- 3Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
- 4Keep your elbows close to your sides and your upper arms stationary.
- 5Exhale and curl the bar up towards your shoulders, contracting your biceps.
- 6Pause for a moment at the top of the movement, squeezing your biceps.
- 7Inhale and slowly lower the bar back down to the starting position.
- 8Repeat for the desired number of repetitions.
Smith Machine Bicep Curl — questions
What muscles does the Smith Machine Bicep Curl work?
The Smith Machine Bicep Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Smith Machine Bicep Curl?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Machine Bicep Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Machine Bicep Curl?
Barbell Alternate Biceps Curl, Barbell Biceps Curl (with Arm Blaster), Barbell Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Machine Bicep Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.