The Curl at the machine desk is an isolation exercise for the biceps that puts more strain on the brachialis than traditional curls. The machine allows you to have a continuous and constant tension during the whole exercise while keeping a good quality of execution.
On certain machines it is possible to vary the grips and to swivel in neutral position to target more the anterior brachial in particular, the forearms are also solicited with in particular the long supinator.
How do I perform the exercise?
Start by adjusting the machine so that the desk is at the right height so that your arms are resting on the desk. Sit down and grasp the handle of the curl machine with a supinated grip and contract your biceps by bending your arms.
Bend your arms but never fully extend them. Reduce the tension on the wrists as much as possible by taking an angle as little as possible.
CAUTION: Remember the load in the descent so as not to violently stress the elbow joint.
Tips
- For more intensity, slow down the descent as much as possible
- Never fully extend your arms
- Do not use any kind of momentum to perform the exercise
- Breathe out as you bend your arms and breathe in as you release the movement
- Never lift your buttocks off the seat and avoid giving momentum to the movement by swinging your torso.
- If your wrists hurt during the exercise, move your hands closer together at a more natural angle.
Variants
- You can replace the machine curl with the barbell curl or the barbell curl where the stabilizing muscles are more involved and also allow more natural movements.
- Curls can also be done standing, with a straight bar, an Ez bar, dumbbells or with the pulley.
- Some converged machines can also be a good alternative.
Develop your muscle mass at this level:
Additional articles :
All about the larry scott curl: one of the best exercises for the biceps
