Smith Machine Bicep Curl

Setup

1. 01Set the Smith bar to roughly hip height.
2. 02Grip the bar underhand at shoulder width.
3. 03Unrack by rotating the hooks off the pegs.
4. 04Stand tall with elbows pinned to the sides.

Execution

1. 01Curl the bar up along the fixed rail path.
2. 02Squeeze the biceps hard at the top position.
3. 03Lower the bar slowly to full elbow extension.
4. 04Repeat without swinging the torso or hips.

Checkpoints

• -Elbows stay fixed at the sides through every rep.
• -The torso stays upright; only the forearms move.
• -Wrists remain straight, not curled back at the top.
• -Each rep reaches full extension at the bottom.

Common mistakes

• -Standing too far from the rail and dragging the elbows forward.
• -Leaning back to finish the top of the rep.
• -Cutting the bottom range short to keep tension easy.
• -Letting the fixed path pull the wrists into extension.