Upper Arms Exercise · Smith Machine

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Smith Machine Bicep Curl

Curling with a fixed bar path takes body English out of the movement almost entirely — no leaning back, no hip drive to sneak the weight up, just the biceps against a straight vertical resistance. That makes it a strict way to isolate the biceps once cheat curls have become a habit on free weights. It won't feel as natural as a dumbbell curl, but it's an honest one.

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Category

Upper Arms

Equipment

Smith Machine

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Smith Machine Bicep Curl

1. Set the height of the smith machine bar to waist level.
2. Stand facing the machine with your feet shoulder-width apart.
3. Take an underhand grip on the bar, hands set a little wider than shoulder width.
4. Keep your elbows pinned to your sides with your upper arms staying still.
5. Exhale and curl the bar up toward your shoulders, contracting your biceps.
6. Hold briefly at the top of the curl, squeezing your biceps.
7. Inhale and lower the bar back under control to the starting position.
8. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the biceps.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Smith Machine Bicep Curl mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have smith machine? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Smith Machine Bicep Curl work?

The Smith Machine Bicep Curl mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Smith Machine Bicep Curl?

You do the Smith Machine Bicep Curl with a smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Smith Machine Bicep Curl?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Smith Machine Bicep Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Smith Machine Bicep Curl?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.