Wide Curl (Machine)
How to do it
Sit at the curl machine and grip the wide handles with palms up, elbows resting on the pad. Curl the handles up toward your shoulders, then lower under control back to a full stretch.
Setup
Adjust the seat and pad so the elbows align with the machine pivot and both upper arms stay supported. Hold the wide underhand handles evenly with straight wrists and relaxed shoulders.
Where you should feel it
In both biceps along the supported wide-grip path, with the forearms maintaining the grip. Stop before any forced wrist, elbow, or shoulder position.
When to use it
Use for stable wide-grip biceps volume close to fatigue when torso momentum should be eliminated. Controlled sets of 8-15 reps fit well.