Although the Smith machine is considered an old-school exercise machine, these days it may not seem as compelling for biceps curls. While using it can offer benefits, many lifters tend to overlook it, preferring instead to stick with basic biceps exercises to achieve muscle growth.
However, what if I told you that not everyone can perform all types of biceps exercises? Some individuals may prefer different variations.
For those who enjoy variety, giving the Smith machine bicep curl a try could be worthwhile.
Benefits of the Smith Machine Bicep Curl
The Smith machine may not be as popular among trainers, but two compelling reasons could encourage you to include this exercise machine in your routine.
It Takes Less Effort
The bar is fixed within the machine’s track when using the Smith machine. This means that you don’t have to actively grip the bar to stabilize it during the exercise, as you would with a traditional free-weight barbell curl, where you need to hold onto the bar to control its movement.
Can Be Done Unilateral
The barbell is indeed special, but using it incorrectly can lead to muscle imbalances, where one muscle appears more defined than the other due to unequal activation.
The Smith machine offers a solution; its fixed bar allows unilateral execution, aiding in addressing muscle imbalances effectively.
How to Do Smith Machine Bicep Curl
- Prepare your barbell and add the necessary weight plates.
- Stand up with your puff-out chest and grasp the barbell with a shoulder-width apart, supinated grip.
- Once you are ready, lift the bar toward your chest, focusing on contracting your biceps with maximum effort.
- Lower the barbell in a controlled manner, maintaining your grip and guiding the movement smoothly downward.
Equipment: Standard Barbell
Primary Muscle Work: Biceps Brachii
Grip: Shoulder width Apart (palms facing up)
Smith Machine Bicep Curl Tips
- Don’t forget about your back. While using the Smith machine is good, for working on your biceps, make sure you also focus on your muscles. Keep your posture in check by maintaining an arch in your lower back.
- Try Isometric Holds: Isometric holds are effective for building strength and targeting points in the curl movement. Hold the bar at the peak of contraction or halfway through the curl for a duration.
- Focus on Mind-Muscle Connection: Visualization can be a tool. When doing curls, picture your biceps contracting and becoming stronger. This visualization technique can improve the connection between your mind and muscles, leading to better workout results.
Common Mistakes
Machine curls may seem straightforward, but even with machines, mistakes can happen.
Not Going Through a Full Range of Motion
Due to the stability of the Smith machine, achieving a full curl motion might pose a challenge, as the barbell cannot be moved independently.
However, by ensuring you’re properly positioned, you can create an environment where performing a full range of motion is achievable.
Lifting Too Much Weight
Most new lifters have come to the conclusion that if they lift more weight, it will result in faster and larger muscle growth.
While lifting heavier plates during curls may initially feel manageable for a few repetitions, controlling the movement becomes challenging, which is not recommended.
It’s important to execute this exercise slowly and steadily to effectively target and work your biceps.
Using Momentum
Momentum often goes unnoticed, particularly with the misconception that the Smith machine and your body’s stabilization prevent its use.
Since the bar is fixed to the machine, swinging weights seems impossible due to its steady nature.
However, there’s a catch: even without swinging the bar, your body remains outside the machine’s control and can still be moved to assist in lifting the weight.
It’s essential to be cautious and avoid relying on momentum.
Alternatives and Variation
- Smith Machine Wide-grip Upright Row
- Wide Grip Barbell Curl
- Barbell Preacher Curl
Smith Machine Wide-grip Upright Row
A variation of the Smith machine curl, wide grip, upright row is an upper body focus exercise great for targeting traps, side delts, and both heads of the biceps.
This movement can significantly benefit your back, particularly when combined with barbell rows, allowing you to strengthen and grow your back muscles without the need for fancy equipment at home.
Wide-Grip Barbell Curl
A wide-grip curl is an excellent exercise to work your short (inner) head of the biceps.
While it serves as a commendable alternative to the Smith machine curl, it may not effectively target the long (outer) head of the biceps, which is equally crucial for optimal growth.
However, incorporating complementary exercises that specifically target the long head, such as the close grip curl, can enhance the overall effectiveness of your bicep workout regimen.
Barbell Preacher Curl
The best classic machine alternative targeting the same biceps muscles as the Smith machine curl allows for seated performance, ensuring a satisfying biceps pump.
To execute this exercise, grasp a barbell with a supinated grip, shoulder-width apart, while keeping your armpits flat on the bench, and curl the bar towards your chest.
It’s important to note that if you prefer lifting heavy weights, this exercise may not be suitable for you.
Curl It Up
Smith machine curls are highly effective for targeting the biceps and forearm muscles.
Utilizing this machine can seem effortless due to its guided motion.
However, it’s essential to note that Smith machines are typically found only in gyms or require purchase for home use.
If you prefer home workouts, there are various alternatives available.
Nonetheless, if you have access to a gym, incorporating Smith machine curls into your routine can yield significant benefits.
Featured Image Credit Opex Fitness/YouTube
