Machine Alternate Arm Curl
Auto DetectedA machine-based isolation exercise targeting the biceps through controlled alternating elbow flexion to build arm strength and hypertrophy; ideal for unilateral focus and addressing imbalances.
About Exercise
Equipment
Machine Alternate Arm Curl
Difficulty
1/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the seat and arm pads so your elbows align with the machine's pivot point. Sit with your back supported, grasp the handles with an underhand grip, and extend your arms fully without locking elbows.
- Curl one handle upward by flexing your elbow, keeping your upper arm pressed against the pad.
- Squeeze your bicep at the top of the movement and pause briefly.
- Slowly lower the handle back to the starting position, resisting the weight.
- Immediately alternate to the other arm and repeat the curl.
- Continue alternating arms for the set, maintaining control throughout.
Coaching Tips
Form Cues
- Keep upper arms stationary
- Squeeze biceps at top
- Control the descent
- Elbows aligned with pivot
Breathing
Inhale as you lower the weight and exhale as you curl upward, bracing your core for stability.
Tempo
2-1-2
Range of Motion
Extend arms fully at the bottom without locking elbows, and curl until forearms nearly touch upper arms at the top.
Safety
Safety Notes
- Ensure proper machine adjustment to avoid elbow strain
- Avoid locking elbows to prevent hyperextension
- Use weight that allows full control without momentum
Spotting
Spotting not required for machine-based exercise; use safety features if available.
Common Mistakes
- Swinging torso for momentum
- Lifting upper arms off pads
- Incomplete range of motion
- Allowing weight stack to touch down
When to Avoid
- Acute elbow pain or injury
- Shoulder impingement
Flexibility Needed
- Adequate elbow flexion range
- Shoulder flexion for arm positioning
Build Up First
- Basic understanding of elbow flexion movement
Also known as
Alternate Bicep Curl Machine, Seated Alternating Arm Curl, Unilateral Machine Bicep Curl, Preacher Alternate Arm Curl
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