Barbell Curl vs Machine Bicep Curl

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.

Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

Slowly begin to bring the bar back to starting position as your breathe in.

Repeat for the recommended amount of repetitions.

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.

Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.

Pause at the top of the movement, and then slowly return the weight to the starting position.

Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.