Machine curl: bodybuilding

Machine curl: an essential exercise for the development of weapons

In the world of bodybuilding, each exercise is important, but some are distinguished by their effectiveness and their ability to affect specific muscle groups.

Machine Curl is one of these exercises. Whether you are an expert beginner or athlete, understanding the advantages and correct execution of this exercise can significantly improve your training routine.

In this article, we will be deeply the curl in the machine, its advantages, its technique and the means to effectively integrate this method into your bodybuilding program.

What is the curl machine?

Machine Curl is an exercise of bodybuilding designed to hit the biceps mainly. Unlike curls with dumbbells or bar, the use of a machine stabilizes the movement, which can be particularly beneficial for those who try to focus on the contraction of the muscle without worrying about the balance.

The machine also offers different levels of resistance, allowing users to adapt the exercise to their level of strength.

Different types of curls

There are different types of curls, which offer each variation of movement and working angle.

Here are some examples:

• Machine to curl the vertical biceps : This machine allows you to work with biceps in a vertical movement, offering high muscle insulation.

• Inclined biceps enriching machine : With a prone back, this machine places multiple emphasis on the long part of the biceps, which can help develop muscle mass.

• Machine to curl the biceps printed : In the lying position, this machine also addresses the biceps by lifting the stabilizing muscles.

Advantages of curl in the machine

1. Stability and safety

The machine drive the movement, which reduces the risk of injuries and allows correct execution, also for beginners. You don’t have to worry about posture or balance, which allows you to focus entirely on muscle contraction.

2. Muscle insulation

This exercise allows you to specifically affect the biceps, promoting better isolation than free movements. This means that you can work biceps in a more targeted way, which is ideal when you want to develop this muscle group.

3. Ease of use

The machines are often easier to use, which allows new followers to learn bodybuilding without feeling intimidated. You don’t have to worry about the complex technique often associated with free weights.

4. Variety

The machines often offer several adjustment options, allowing you to work with biceps from various angles. This can help prevent boredom in the training routine and solicit the muscles in different ways.

5. Less muscle fatigue

The use of machines can reduce muscle fatigue in other muscle groups, allowing you to focus only on the biceps. This can be particularly advantageous if you make a targeted training.

How to perform the curl on the car

Step 1: machine adjustment

Before starting, make sure the machine is set correctly. Put the seat so that the arms are well aligned with the curl bar. This will allow you to perform the movement with a complete size without bond.

Step 2: positioned

Sit comfortably on the seat, the flat feet on the ground. Take the bar with the palms turned upwards. Make sure the elbows are in contact with the pillow to avoid tension in the back.

Step 3: execution of the movement

• Inspiration : Starts with the arms completely extensive and elbows near the body. Take deep.

• Contraction : Exhale, flex your elbows and pull the bar towards you by contracting your biceps. Keep your elbows straight and fixed. Focus on the contraction at the top of the movement to maximize efficiency.

• Backwards : Slowly returns to the initial position while checking the movement. Don’t let the car fall quickly. A controlled performance is essential to maximize muscle commitment.

Step 4: tests and series

A good machine curl program may include 3 to 4 sets from 10 to 15 repetitions. Make sure to use a weight that allows you to maintain a good shape during exercise. If you notice that you can easily do your tests, do not hesitate to increase the weight.

The gradual increase in the load is essential to continue to stimulate muscles and promote their development.