Single-Arm Biceps Curl Machine

One-arm machine curl with the arm supported.

• Isolation
• Machine
• Beginner

How to do it

• Arm resting on the pad and one arm at a time; the elbow stays down
• Keep the elbows fixed beside your sides
• Curl without swinging the torso and lower over 2–3 s to a full extension

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Swinging your trunk to come up
• Lifting the arm off the pad as you curl

Muscles worked

Primary

• Biceps

Alternatives

• Machine Preacher Curl
• Preacher Curl
• Biceps Curl (barbell/dumbbell)