Bicep curls on a machine

This is an alternative to the Scott bench curl. It should only be used for "finishing" off your biceps that have been "exhausted" by previous exercises.

Nuances and mistakes

1. Do not lower the handle of the machine all the way down. That is, it is undesirable to fully extend your arms. Leave a slight angle in the elbow joints. This will help avoid unnecessary injuries.

2. You should adjust the stand so that its top part is approximately at the middle of your chest and slightly presses against your armpits while performing the exercise. It can be a bit lower, but not higher. This is also directly related to the possibility of injury.

3. Some machines have a special lever that brings the handle closer to the athlete, so the athlete does not have to reach for it at the beginning and end of the sets. If there is no such lever, it is better to ask an assistant to hand you the handle. Otherwise, with a heavy weight, you could strain your tendons.

4. Do not fully bend your arms at the elbows. This will reduce the efficiency of the exercise. Your forearms at the top position should slightly miss the perpendicular position. In other words, your biceps should be maximally tense at the top of the movement.

5. Do not perform this exercise if you have any elbow pain, even if it does not hurt specifically during this exercise. Additionally, as an alternative, you can perform this exercise one arm at a time, alternating arms, as if you were training with a dumbbell.