Like its free weight equivalent, doing
machine biceps curls will not earn you a biceps «peak» or better muscle definition any more than other exercises.
However,
the machine biceps curl removes almost any opportunity to cheat and provides a perfect biceps contraction by separating the elbow movement from the rest of the body.
Machine biceps curl is almost the same as the EZ - bar preacher curl (or straight bar preacher curl).
Not exact matches
Hammer
machine bench press 1 x 15 - 20 Smith
machine squats 1 x 15 - 20 Hyperextension 1 x 15 - 20 Pull downs 1 x 15 - 20
Biceps Dumbbell
Curls 1 x 15 - 20 «Skull crushers» 1 x 15 - 20 Dumbbell Shoulder press 1 x 15 - 20
Machine curls are a good all - around, basic
bicep exercise.
Most people would rather do some
biceps curls for volume or hit the abs
machine and call it a workout.
But unfortunately,
bicep curls, tricep pushdowns, abdominal crunches, leg extension
machines, and a host of other ineffective and potentially damaging exercises do not accomplish the intended goals for the endurance athlete.
There is a large variation of
machines on which to perform
bicep curls.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or
machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown,
machine dip
Biceps — 3 exercises, preacher
curl, barbell or dumbbell
curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted
machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
If the resistance training portions of their workout routines are mostly comprised of
machines and single - joint exercises such as leg extensions, leg
curls,
bicep curls, tricep kickbacks, pec decks, leg press
machines, shoulder raises, etc...
The
biceps curl machine is the biggest mistake for most women because of the ill fit of the
machine.
Even if you're a newbie to weight training, skip the
machines in the circuit that you do need for safe heavy lifting on leg press, chest press, and seated row or lat pull down and do
bicep curls and triceps exercises (see below) using dumbbells.
Don't worry about adding in any ridiculous
machine shoulder shrugs, iso - chest flys, preacher
bicep curls, calf - raises, whatever.
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Bands seem as effective as resistance
machines and free weights for single joint exercises such as a lateral raise or
biceps curl.
Why most people are wasting their time with exercises like crunches, sit - ups, torso twists,
bicep curls, shoulder raises, tricep pressdowns, leg extensions, leg
curls, inner & outer thigh
machines, etc...
So last workout they exercised their
biceps doing barbell
curls on a preacher bench, this workout they'll use a Nautilus
biceps machine and next workout they'll do cable
curls on the low pulley.
If you are interested in really kicking up your
bicep workout, then you can get the Preacher
Curl Attachment that works well with the
machine.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press
machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10 standing
biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
Preacher
curl machine removes almost any opportunity to cheat and provides a perfect
biceps contraction by separating the elbow movement from the rest of the body.
The routine is usually «full body» (for example, leg press, bench press, sit - ups, leg extension, standing military press, seated leg
curl,
biceps curl, standing calf raise, lat pulldown,
machine back extension, seated cable row;).
The leg press
machine — based exercises consisted of
biceps curls, triceps extension, seated rowing, latissimus dorsi pull - down exercises, leg presses, hamstring
curls, and calf raises.