Smith Machine Curl

Pro Tip

Unlike other versions of the arm curl, your upper arm may need to move to perform this safely.

How To

Stand upright with feet wider than shoulder-width apart and holding the bar with an underhand grip shoulder-width apart.
Rotate your wrists to unhook the bar.
Exhale and curl the bar upward by bending your arm and raising it in the direction of your shoulders.
Continue curling the bar until it reaches shoulder-level and you cannot curl it any further.
Inhale and lower the bar by bending your arm and bringing your upper arm back to your side, returning to the starting position.
Place the bar back on the hooks.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Equipment

Smith Machine

This machine can be used to reduce the amount of stabilizer muscles needed to perform an exercise.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Smith Machine Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment

Zottman Preacher Curl

Preacher Curl Machine

EZ Bar Concentration Curl

Barbell Preacher Curl

Wide Grip Barbell Curl

Band Preacher Curl

Close Grip Lat Pulldown

Prone Incline Barbell Curl

Outer Dumbbell Curl

Cable Curl With Curl Bar

Preacher Hammer Curl

Dumbbell Concentration Curl

One Arm Cable Curl