Smith Bicep Curl

Smith Bicep Curl

Perform a bicep curl using the controlled path of a Smith machine.

45 secDuration
1 × 10Reps
Smith Machine With Flat BenchEquipment

Muscles Targeted

Bicep
Forearm

How to Perform

Position an adjustable bench under bar.
Set bar to mid-thigh height.
Grab bar with underhand grip.
Curl bar upwards to shoulders.
Slowly lower bar to starting position.
Repeat with control.

Common mistakes

Moving too quickly — use a slow, controlled tempo.
Using more range than you can control — shorten the movement if your form changes.
Holding your breath — breathe steadily throughout the exercise.

Pro tip

Start with a comfortable range and prioritise control over speed or distance.

How Kai uses this exercise

Kai adjusts the duration, reps, and difficulty using your form score and session feedback.

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