achine curls work the biceps through the longest range of motion possible. Because a machine is on a track, the movement becomes ex- extremely strict and you are able to contract against resistance from full extension to a full contraction at the top. In view of this, think of Machine Curls as a shaping, finishing exercise instead of one designed to build mass.

Implementation: Every time you curl with a machine, position yourself with your elbows on the pad and grip the bar with an underhand grip. (A) For two-handed Curls, curl both arms as far as possible, get a crunching contraction at the top, then let the  weight down slowly till fully extended. (B) For Alternate Curls, curl one arm to a point of peak contraction,' let the weight down slowly till fully extended, then do the same with the other arm, and continue to alternate the two arms until you've completed your set.


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