Smith Machine Bicep Curl

Perform controlled bicep curls using the Smith machine to isolate and build strength in your biceps.

IntermediateUpper Arms Smith machine

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Smith Machine Bicep Curl

Isolation

Biceps Curl with Bed Sheet

Upper Arms · Biceps Brachii · Body weight

Beginner

Isolation

Lying Biceps Curl with Towel

Upper Arms · Biceps Brachii · Weighted

Intermediate

Isolation

Smith Machine Incline Tricep Extension

Upper Arms · Smith machine

Intermediate

Isolation

Lever Bicep Curl

Upper Arms · Brachialis · Leverage machine

Intermediate

Description

A weight training exercise that targets the biceps by lifting a barbell or weight bar up and down using a smith machine.

Save Smith Machine Bicep Curl to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Smith Machine Bicep Curl

01
Setup
Stand facing the Smith machine bar with your feet shoulder-width apart and toes pointing forward, ensuring your body is centered.
02
Setup
Grip the bar with an underhand (supinated) grip, hands slightly wider than shoulder-width, and unlock it from the rack, allowing your arms to fully extend.
03
Keeping your elbows pinned close to your sides and stationary, exhale as you curl the bar upwards towards your shoulders by contracting your biceps.
04
Squeeze your biceps at the peak of the movement, then slowly inhale as you control the bar's descent back to the starting position with fully extended arms.

Tips

Focus on a strong mind-muscle connection by actively squeezing your biceps at the top of each rep to maximize contraction.
Maintain strict control throughout the entire range of motion, avoiding any momentum or swinging of the torso.
Keep your elbows pinned close to your sides and stationary; only your forearms should move during the curl to isolate the biceps effectively.

Common mistakes

Swinging the weight by leaning back compromises bicep isolation; instead, keep your torso upright and stable, allowing only your forearms to move.
Failing to achieve a full range of motion limits muscle activation; ensure you fully extend your arms at the bottom and curl the bar until your biceps are fully contracted.
Flaring your elbows out places stress on the shoulder joints; keep your elbows tucked close to your sides throughout the entire movement to maintain tension on the biceps.

In the Ellim app, Smith Machine Bicep Curl unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train smith machine bicep curl?

Get Ellim — Free

Questions

What muscles does Smith Machine Bicep Curl work?

Smith Machine Bicep Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.

Is Smith Machine Bicep Curl good for beginners?

Smith Machine Bicep Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Smith Machine Bicep Curl?

You need Smith machine to perform Smith Machine Bicep Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Smith Machine Bicep Curl?

Focus on a strong mind-muscle connection by actively squeezing your biceps at the top of each rep to maximize contraction. Maintain strict control throughout the entire range of motion, avoiding any momentum or swinging of the torso. Keep your elbows pinned close to your sides and stationary; only your forearms should move during the curl to isolate the biceps effectively.

What are common mistakes when doing Smith Machine Bicep Curl?

Swinging the weight by leaning back compromises bicep isolation; instead, keep your torso upright and stable, allowing only your forearms to move. Failing to achieve a full range of motion limits muscle activation; ensure you fully extend your arms at the bottom and curl the bar until your biceps are fully contracted. Flaring your elbows out places stress on the shoulder joints; keep your elbows tucked close to your sides throughout the entire movement to maintain tension on the biceps.