: To work the biceps muscle through the longest range of motion
When you do
curls on a machine, the movement becomes extremely strict and you are
able to contract against resistance over the longest range of motion
possible, from the point of full extension to that of a biceps full peak
contraction. Because of this, machine curls are a shaping, finishing
exercise rather than one designed to build mass.
There are a
wide variety of curl machines found in gyms. With some, the resistance
is provided by loading the curl machines with weight plates, while
others use a cable attached to a weight stack. With many curl machines
you grasp a bar and curl both arms simultaneously. With others you can
either curl your arms simultaneously or, use the machine to do alternate
1) When doing
curls on any machine, position yourself with your elbows on the pad and
grasp the bar or the handles with an underhand grip.
2) For two
handed curls, contract the biceps muscles and curl both arms as far as
possible, feeling a full peak contraction at the top, then extend
downward under full control to a point of full extension.
alternate curls, contract one arm to a point of peak contraction, extend
it downward under full control to a point of full extension, then do the
same with the other arm, and continue to alternate the two arms until
your set is complete.
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