Machine Alternate Arm Curl
Auto DetectedA machine-based isolation curl performed one arm at a time, primarily targeting the biceps for muscle hypertrophy and strength development in the upper arm.
About Exercise
Equipment
Machine Alternate Arm Curl
Difficulty
1/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rests are appropriate for hypertrophy sets.
How to Perform
Adjust the seat so your elbows align with the machine's pivot point when gripping the handles with an underhand grip, keeping the upper arms fixed against the support pad.
- Brace your core and keep your chest pressed firmly against the support pad.
- Curl one handle toward your shoulder, focusing on contracting the biceps.
- Squeeze the bicep hard at the peak contraction.
- Slowly lower the weight back to the starting position, controlling the eccentric phase.
- Repeat the movement immediately with the other arm.
- Continue alternating arms until the set is complete.
Coaching Tips
Form Cues
- Elbows fixed.
- Squeeze the peak.
- Control the lowering.
- Alternate smoothly.
Breathing
Inhale during the eccentric (lowering) phase and exhale forcefully as you curl the weight up.
Tempo
3-0-1
Range of Motion
Move from a fully extended arm, just short of locking the elbow, to a maximal bicep contraction near the shoulder.
Safety
Safety Notes
- Ensure proper seat alignment to prevent strain on the elbow joint.
- Avoid locking out the elbow at the bottom of the movement.
Spotting
Not recommended; the machine provides a fixed path and inherent safety.
Common Mistakes
- Swinging the torso to generate momentum.
- Lifting the elbows off the support pad.
- Dropping the weight too quickly.
When to Avoid
- Acute elbow or wrist pain.
- Severe biceps tendinitis.
Flexibility Needed
- Full elbow flexion and extension.
Also known as
Machine Single-Arm Bicep Curl, Seated Alternating Bicep Curl
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