Exercise guide
Smith Machine Bicep Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
The Smith Machine Bicep Curl utilizes a fixed vertical path to isolate the biceps, minimizing the use of momentum and ensuring consistent tension throughout the range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Set the Smith machine bar to mid-thigh height and stand close to it with feet shoulder-width apart.
- Grip the bar with an underhand (supinated) grip, hands spaced shoulder-width apart.
- Unlock the bar and stand upright with your arms fully extended and shoulders pinned back.
How to do it
- Exhale as you curl the bar toward your shoulders by flexing your elbows, keeping your upper arms stationary.
- Squeeze your biceps forcefully at the top of the movement for one second.
- Inhale as you slowly lower the bar back to the starting position using a controlled 3-second tempo.
- Ensure your elbows stay tucked at your sides throughout the entire movement.
Form checklist
- Keep your elbows pinned to your ribs to prevent shoulder involvement.
- Avoid leaning back or using hip momentum to lift the weight.
- Maintain a neutral wrist position to focus the load on the biceps.
- Ensure a full range of motion by fully extending the arms at the bottom.
Pro tips
- Press your triceps into your lats to create a stable base for the elbows, further isolating the bicep.
- Focus on the mind-muscle connection by visualizing the bicep shortening as the bar rises along the fixed track.
Make it harder
- Incorporate 'Drag Curls' by pulling your elbows back and keeping the bar in constant contact with your torso.
- Add a 3-second isometric hold at the midpoint of the eccentric (lowering) phase.
Frequently asked
- What muscles does the smith machine bicep curl work?
- The smith machine bicep curl primarily targets the biceps.
- What equipment do you need for the smith machine bicep curl?
- The smith machine bicep curl uses smith machine.
- Is the smith machine bicep curl good for beginners?
- The smith machine bicep curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.