Smith Machine Bicep Curl
Description
The Smith machine bicep curl is a bicep curl performed using the guided Smith bar. The fixed bar path forces a completely straight vertical curl path, eliminating any forward or backward bar drift. This strict path demands precise elbow position and can be useful for drop sets and burnout work.
Muscle Group
Equipment Required
Smith Machine Bicep Curl Instructions
- Set the Smith bar at the lowest position. Stand facing the bar with feet hip-width apart.
- Grip the bar with an underhand grip, hands shoulder-width apart.
- Twist to unrack. Stand tall with the bar at arm’s length. Pin elbows to your sides.
- Curl the bar up along the guided track by bending only at the elbows.
- Continue until the bar reaches shoulder height. Squeeze your biceps hard.
- Lower under control over two seconds. Do not let the weight slam down.
- Keep elbows pinned and torso upright throughout.
- Twist to re-rack when finished.
Smith Machine Bicep Curl Form & Visual
Smith Machine Bicep Curl Benefits
- Guided path forces strict vertical curl form
- Useful for drop sets and burnout work with quick weight changes
- Eliminates forward or backward bar drift
- Easy to set up
- Useful when free-weight curling equipment is unavailable
- Provides a different stimulus than free-weight curls
Smith Machine Bicep Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Smith Machine Bicep Curl Variations & Alternatives
- Barbell Curl
- EZ Bar Curl
- Cable Curl
- Dumbbell Biceps Curl
- Reverse-Grip Smith Curl
- Wide-Grip Smith Curl
