Arm Curl Machine

Muscles Targeted: The biceps brachii located on the front of the upper arm.

Equipment Needed: Arm curl machine equipped with a weight stack found in most fitness centers.

How to Perform: Adjust the seat and chest pad so that the elbows line up with the axis or pivot point of the lever arm. Grasp the handles and from a straight arm position pull the lever arm toward your body until the elbow is flexed.

Cautions: Be careful to avoid stressing the elbow joints at the start of the movement. Never hyperextend the elbows while using resistance.

Variations or Substitutes: Barbell, dumbbell or cable curls can be substituted for machine curls.

Additional Comments: Be sure to ask an instructor at your fitness center to determine the proper seat and pad adjustments for you.

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