Lying Curl (Machine)
How to do it
Lie face-down on the machine pad with both upper arms supported and hold the handles evenly. Curl both handles toward the shoulders, squeeze the biceps, then lower slowly until the elbows are fully extended without letting the weight stack rest or lifting from the pad.
Setup
Adjust the machine pad and handle start so both upper arms are supported and the elbows can extend comfortably. Lie centered with the chest against the pad, palms up or neutral as designed, wrists straight, and shoulders down.
Where you should feel it
Through both biceps along the guided curl path, with the forearms securing the handles. The pad should keep the shoulders and upper arms from moving.
When to use it
Use for stable bilateral biceps hypertrophy close to fatigue with minimal torso assistance and simple load progression. Controlled sets of 8-15 reps fit well.