How to do the Alternating Machine Biceps Curl
- Adjust the seat so your elbows line up with the machine's pivot.
- Grip both handles with palms facing you, upper arms supported.
- Curl one handle toward your head while the other arm holds still.
- Lower under control, then curl the other arm.
Full technique — 7 steps
- 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.
- Sit tall with feet flat on the floor and grip both handles with an underhand grip.
- Start with both elbows as straight as the machine allows and your shoulders down.
- Curl one handle toward your head by bending the elbow while the other arm holds still.
- Continue until that forearm reaches the machine's top range and the biceps fully shortens.
- Lower the handle under control back to the starting position.
- 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
Compared with similar variants
| Alternating Machine Biceps Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Bicep Curl | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Resistance bands
- Resistance Band Spider Curl Harder
- Squatting Resistance Band Curl Harder
No equipment
- EZ Bar Spider Curl Harder
- Leg Resisted Biceps Curl Harder
Kettlebell
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
- Harder Ski Erg Biceps Curl
- Harder Barbell Curl
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).
