Single-Arm Biceps Curl Machine

Machine variation with stable support and a repeatable path, useful for accumulating volume near failure with lower stabilization cost.

• Isolation
• Machine
• Beginner

How to do it

• Adjust the seat, backrest, and pivot to your anatomy
• Keep your body supported throughout the set
• Control the return through the range you can hold without compensation

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

• Using someone else’s setup without checking alignment
• Shortening the range just to move more plates

Muscles worked

Primary

• Biceps

Alternatives

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