Skip to main content

Machine Double Biceps Curl

Step by step instructions, muscle activation and variants for the Machine Double Biceps Curl.

EasyBiceps

About this exercise

A seated machine biceps curl performed with the upper arms raised out to the sides at shoulder height. From this spread, front-double-biceps position you flex the elbows and curl the handles up toward your head while the upper arms stay fixed. Isolating the biceps in this shortened position emphasises a strong peak contraction.

How to Perform

  • Sit on the machine with your back against the pad and grip a handle in each hand
  • Raise your upper arms out to the sides until your elbows are level with your shoulders
  • Keeping your upper arms fixed at shoulder height, curl the handles up toward your head by flexing your elbows
  • Squeeze your biceps hard at the top of the movement
  • Lower the handles under control until your elbows are extended
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Biceps

About the Machine Double Biceps Curl

The Machine Double Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Arms Stretch on a Support

Bodyweight · Easy
BicepsFront shouldersMiddle chest

Assisted Chin-Up on a Bench

Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius

Band 45-Degree Biceps Curl

Easy
BicepsOuter forearm

Band Alternating Biceps Curl

Easy
BicepsOuter forearm