Purpose

(1) To work the biceps through the longest range of motion possible. A benefit of machine curls is they are very strict, and allow you to easily flex and contract your biceps through a long range of movement.

(2) Excellent exercise to include as weak point training to develop biceps peak.

Execution

Two - Handed Machine Curls

(1) Contract the biceps and curl both arms as far as possible, feeling a peak contraction at the top.

(2) Lower the weight through the same range of motion, resisting all the way down.

Alternate Curls

(1) Contract one arm to a point of peak contraction, extend it downward under full control to a point of full extension, then do the same with the other arm.

(2) Continue to alternate the two arms until the set is complete.