# Arm Curl

The seated machine curl — biceps isolation with the upper arms braced flat on
the pad so only the forearms move.

- **Category:** Main circuit
- **Type:** Machine-based elbow flexion (isolation)
- **Targets:** Biceps brachii, brachialis
- **Prescription:** 4 × 10
- **Defaults:** 4 × 10 weighted

## Setup

Sit with your upper arms flat along the pad and grip the handles. Start with
your forearms extended down along the pad, elbows just short of locked.

## Execution

1. Curl the handles up toward your shoulders, squeezing the biceps at the top.
2. Keep your upper arms pinned to the pad — only the forearms move.
3. Lower under control until the forearms are fully extended again.

## Cues

- Upper arms stay glued to the pad the entire rep.
- Squeeze hard at the top, then resist the weight all the way down.
- Wrists stay neutral — don't curl with the hands.

## Common Mistakes

- Rocking the torso or lifting the elbows to swing the weight up.
- Cutting the lowering phase short and dropping the weight.
- Not fully extending at the bottom, shortening the range.

## Progression

Add weight once all four sets of ten are strict; slow the lowering phase to
three seconds before adding load again.
