bicepssmith machine
smith machine bicep curl
smith machine bicep curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the height of the smith machine bar to be at waist level.
Step 2. Stand facing the smith machine with your feet shoulder-width apart.
Step 3. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
Step 4. Keep your elbows close to your sides and your upper arms stationary.
Step 5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
Step 6. Pause for a moment at the top of the movement, squeezing your biceps.
Step 7. Inhale and slowly lower the bar back down to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.