Bicep Curls Machine
To perform a Bicep curl in machine, follow these steps:
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1. Adjust the seat height of the machine so that the pad is in line with your mid-upper arms.
2. Sit on the machine with your chest against the pad, and your feet flat on the floor.
3. Adjust the height of the arm pad to fit comfortably under your arms. Grasp the handles with an underhand grip, with your hands shoulder-width apart.
4. Keep your upper arms against the pad and your elbows stationary.
5. Without moving your upper arms, curl the handles towards your shoulders by contracting your biceps.
6. Pause for a moment at the top of the movement and squeeze your biceps, and slowly lower the handles back down to the starting position.
To increase the intensity of the exercise, you can increase the weight on the machine.
Remember to maintain proper form throughout the exercise and avoid using momentum to lift the weight.