# Alternating Machine Biceps Curl

A seated machine curl with independent levers, curling one arm at a time while the other holds. Targets the biceps and lets each arm work without help from the other.

- Beginner · Isolation
- Equipment: Bicep Curl
- HD video: https://media.seto.fit/exercises/hammer-strength-mts-iso-lateral-biceps-curl-alternate-arm/video/female.mp4
- HTML: https://seto.fit/exercises/alternating-machine-biceps-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10

## How to do the Alternating Machine Biceps Curl

1. Adjust the seat so your elbows line up with the machine's pivot.
2. Grip both handles with palms facing you, upper arms supported.
3. Curl one handle toward your head while the other arm holds still.
4. Lower under control, then curl the other arm.

### Full technique — 7 steps

1. Adjust the seat so your upper arms rest on the pads out to your sides and your elbows line up with the machine's pivots.
2. Sit tall with feet flat on the floor and grip both handles with an underhand grip.
3. Start with both elbows as straight as the machine allows and your shoulders down.
4. Curl one handle toward your head by bending the elbow while the other arm holds still.
5. Continue until that forearm reaches the machine's top range and the biceps fully shortens.
6. Lower the handle under control back to the starting position.
7. Curl the opposite handle the same way, alternating arms each rep.

## Common mistakes

- Shoulders shrugging during the curl
- Bending wrists to move weight
- Cutting the bottom range short
- Letting the resting arm drop
- Twisting the torso to assist

## Form cues

- Keep upper arms still
- Curl through the elbows
- Shoulders stay down
- Wrists stay neutral
- Match both sides

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Stability Ball Dumbbell Preacher Curl](https://seto.fit/exercises/stability-ball-dumbbell-preacher-curl/), [Standing Concentration Curl](https://seto.fit/exercises/standing-concentration-curl/)
- **Resistance bands**: [Resistance Band Spider Curl](https://seto.fit/exercises/resistance-band-spider-curl/), [Squatting Resistance Band Curl](https://seto.fit/exercises/squatting-resistance-band-curl/)
- **No equipment**: [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/), [Leg Resisted Biceps Curl](https://seto.fit/exercises/leg-resisted-biceps-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Alternating Machine Biceps Curl — Beginner**
- Harder: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/) — Beginner
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner

## Quick answers

### What muscles does the Alternating Machine Biceps Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10.

### Which joints does the Alternating Machine Biceps Curl load?

Elbow: low, Wrist: low.

### When should I do the Alternating Machine Biceps Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Alternating Machine Biceps Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Alternating Machine Biceps Curl?

Dumbbells: Stability Ball Dumbbell Preacher Curl, Standing Concentration Curl. Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl.

### What is a harder version of the Alternating Machine Biceps Curl?

Ski Erg Biceps Curl (Beginner), Barbell Curl (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/