How to do it
Keep your wrists straight and stacked directly over your forearms.
- 1
Stand in front of a Smith machine with the bar at hip height.
- 2
Grasp the bar with an underhand grip, hands shoulder-width apart.
- 3
Curl the bar up towards your shoulders while keeping your elbows close to your body.
- 4
Squeeze your biceps at the top of the movement.
- 5
Slowly lower the bar back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Stand with a slight forward lean to keep constant tension on the biceps and avoid locking your elbows at the bottom.
Common mistakes
- ✕Using hip thrust to help lift the bar
- ✕Flaring the elbows away from the torso
- ✕Partial range of motion without full curl