How to do the Smith Machine Bicep Curl
BicepsSmith MachineBeginner
The Smith Machine bicep curl strips away balance demands so you can focus entirely on loading and feeling the biceps work through a full, controlled range of motion. Used with intention, this fixed-path tool builds serious arm thickness for lifters just establishing their mind-muscle connection.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Set the bar at hip height, grip it shoulder-width with an underhand grip, and stand upright with your core braced
- Curl the bar upward by driving your elbows forward and squeezing the biceps hard at the top
- Pause for one count at peak contraction, keeping your upper arms vertical and still
- Lower the bar slowly over three counts, fully extending your arms at the bottom before the next rep
Common mistakes
- Swinging the torso to move the weight — brace your core and keep your back straight so the biceps do all the lifting
- Letting the elbows drift back and behind the body — pin them at your sides throughout to maintain maximum bicep tension
- Cutting the range of motion short at the bottom — fully extend each rep to stretch the long head and maximize muscle fiber recruitment
Pro tip — Tilt the bar path slightly by adjusting your foot position forward a few inches, which angles the resistance to keep tension on the biceps at the very bottom of the curl where a vertical bar typically goes slack.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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