← All exercises Exercise Single-Arm Bicep Curl Machine Isolation | Beginner
Seated in a dedicated bicep curl machine with one upper arm resting on the pad, curl the handle up toward the shoulder along the fixed path, then lower under control.
Tips & instructions Instructions
Keep the upper arm pinned against the pad for the whole set, letting it lift off turns the curl into a shoulder-assisted pull.
Progression
Isolating one arm at a time removes any help the stronger side gives on the shared handle of the two-arm version.
Muscle groups Primary: Biceps Short Head, Biceps Long Head
Secondary: Brachialis
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