Smith Machine Bicep Curl
Also known as: smith machine machine bicep curl
Built around a guided vertical bar path, Smith Machine Bicep Curl works as accessory volume for the arms and builds control through the whole range.
How to do Smith Machine Bicep Curl
- Adjust the height of the smith machine bar to be at waist level.
- Stand facing the smith machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and curl the bar up towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.
Smith Machine Bicep Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. The fixed path lets you push closer to failure safely.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Set the safety catches so you can train hard alone.
Common Smith Machine Bicep Curl Mistakes
Standing in a spot that fights the fixed bar path
Set your feet so the bar tracks straight over the joint you are loading.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Smith Machine Bicep Curl
Swap Smith Machine Bicep Curl For
Smith Machine Bicep Curl — Frequently Asked Questions
How do you do the Smith Machine Bicep Curl?
Adjust the height of the smith machine bar to be at waist level. Stand facing the smith machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Machine Bicep Curl work?
The Smith Machine Bicep Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a Smith machine.
How many sets and reps of the Smith Machine Bicep Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Machine Bicep Curl good for beginners?
Not usually. The Smith Machine Bicep Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Machine Bicep Curl?
Try the Cable One Arm Curl, Dumbbell Preacher Curl or the Olympic Barbell Hammer Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Machine Bicep Curl the same as the smith machine machine bicep curl?
Yes. The Smith Machine Bicep Curl is also commonly called the smith machine machine bicep curl. Different gyms and training programs label it differently, but "smith machine machine bicep curl" refer to this same movement.
