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Biceps · Intermediate

Smith Machine Bicep Curl

Strict Smith-machine biceps curl keeping the upper arms nearly still while the guided bar moves vertically.

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Exercise overview

Training details

BicepsForearms

Equipment

Smith Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set the Smith machine bar to the desired height.
  2. 02Stand with your feet shoulder-width apart and grip the bar with an underhand grip.
  3. 03Adjust your posture, keeping your torso upright and elbows close to your sides.
  4. 04Curl the bar upwards towards your shoulders while contracting your biceps.
  5. 05Pause at the top of the movement, then lower the bar back to the starting position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSmith Drag CurlRelated variationBarbell Drag Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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