Machine · Arms
Biceps curl machine with horizontal arm pads
This biceps curl machine with your arms resting on horizontal pads lets you focus mainly on your biceps with a very controlled path. It’s great if you want to isolate your arms without using much back or body swing. Works well for both beginners and more advanced lifters who want to load safely.
At all 76 gyms GoSet follows
The essentials
- Keep the backs of your arms flat on the pad.
- Curl without lifting your elbows, lower slowly.
Muscles worked
- Primary
- Biceps
Setup
- Select a weight on the stack with the pin. Start lighter than you think you need.
- Adjust the seat height so your arms rest flat on the pads, roughly around chest height.
- Snug your armpits against the front edge of the pads, shoulders down, chest slightly up.
- Grab the handles with a comfortable underhand grip, palms up, wrists neutral in line with your forearms.
- Make sure the machine’s pivot point lines up with your elbows or close to them.
How to do it
- Sit all the way back on the seat, feet flat on the floor, torso upright and stable.
- Start with your arms almost straight, elbows slightly bent, without locking them or letting your shoulders roll forward.
- Inhale, then keeping your elbows glued to the pads, curl the bar or handles up in 1–2 seconds.
- Lift until your forearms are vertical or a bit beyond, without shrugging your shoulders or bending your wrists.
- Pause for about one second at the top, squeezing your biceps without bouncing off the stop.
- Lower the weight under control in 2–3 seconds until your arms are almost straight again, then start the next rep. Keep tension the whole way down.
Common mistakes
Using your shoulders and back to help the lift
Instead : Bring the seat a bit closer, drive your armpits into the pad and think about pulling your shoulders down. Keep your torso still and let the movement happen only at the elbows.
Letting the weight drop on the way down
Instead : Control the descent for 2–3 seconds every rep. If you can’t slow it down at the bottom range, especially near straight arms, lower the weight.
Bending your wrists at the top
Instead : Keep your wrists in line with your forearms. Think about bending your elbow, not your wrist. Adjust your grip width or range of motion so this feels natural.
Going too heavy and cheating with momentum
Instead : Drop the weight so you can lift and lower without hip drive or shoulder movement. You want steady tension in your biceps from start to finish of the set.
Coach tips
- Use a controlled tempo: about 1–2 seconds up, brief pause on top, 2–3 seconds down.
- Exhale through your mouth as you curl the weight up, inhale through your nose as you lower it.
- If one arm is weaker, do single‑arm sets first to focus on that side and balance strength.
- The stack works well for drop sets: near failure, pull the pin to a lighter plate and keep going right away, if that fits your program.
Variations
- Two‑arm machine biceps curl for more overall weight and stability.
- Single‑arm machine biceps curl to focus on one side at a time and work on imbalances.
Sets and reps
On this machine, people often do 3 sets of 8 to 15 reps, resting about 45 to 90 seconds depending on load and biceps fatigue. Some like longer sets here to really feel the burn in the arms.
Exercises on this machine
Machine taken? Try instead
Log your Biceps curl machine (horizontal arm pads) sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Where should I feel the biceps curl with horizontal arm pads?
You should mainly feel your biceps on the front of your upper arm, with steady tension as you lift and lower. If you mostly feel your lower back or shoulders, lower the weight, press your armpits into the pad and keep your torso more stable.
How much weight should I use on the biceps curl machine?
Pick a weight that lets you keep good form for the whole set. If you’re swinging, leaning or dropping the weight on the way down, it’s too heavy. The last reps should feel tough but still controlled.
Can I use this instead of barbell curls?
Yes. The machine isolates your biceps more and removes body swing. If you don’t have this machine, other options like a standard biceps curl machine, fixed‑weight barbells or a multi‑station cable machine can also work well.
What if I feel sharp pain in my elbow or shoulder?
Stop the set right away. Try adjusting the seat height, grip and weight to see if it feels better. If the pain keeps coming back, talk to a health professional before continuing with this exercise.