Smith Machine Curl

Smith Machine Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Smith machine.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Smith Machine Curl is an isolation exercise that primarily targets the biceps brachii, especially the short head, while also engaging the brachialis to a lesser degree. It is a beginner-level exercise that’s ideal for those who want to build arm size in a controlled environment.

Using the Smith machine for curls allows for a fixed bar path, which helps maintain proper form and reduces the need to stabilize the bar. This makes it a great choice for beginners or anyone rehabbing from injury who still wants to train their biceps.

It also provides a consistent resistance path, which can help lifters focus on muscle contraction without worrying about bar balance or swinging. The exercise can be performed standing in front of the bar or inside the rack, depending on the variation and grip width preferred.

Instructions

  1. Set the Smith machine bar to about thigh height and load the desired weight.
  2. Stand upright with your feet shoulder-width apart and grasp the bar with an underhand (supinated) grip, hands about shoulder-width apart.
  3. Unrack the bar and take a step back or stand comfortably centered under it.
  4. With your arms fully extended and elbows close to your sides, begin curling the bar upward.
  5. Contract your biceps as you lift until the bar is at shoulder height.
  6. Pause at the top for a moment, then slowly lower the bar back to the starting position.
  7. Repeat for the desired number of reps and re-rack the bar when finished.

Common Mistakes

Using the shoulders

Leaning forward or swinging your shoulders reduces biceps engagement and increases strain elsewhere.

Locking elbows at the bottom

Fully extending and locking out your elbows can place unnecessary stress on the joints.

Poor wrist alignment

Letting your wrists bend back under the weight can cause pain or injury over time.

Standing too far from the bar

Incorrect foot placement can change the tension curve and make the movement feel awkward or unsafe.

Injuries

Smith Machine Curl is a low to medium risk exercise when performed with proper technique.

The machine’s fixed path reduces instability and risk of lower back strain, but improper wrist or elbow positioning may lead to overuse discomfort. The rigid bar path can also place more stress on the joints if you don't maintain a natural range of motion.

To minimize risk, use a moderate weight and keep your wrists neutral throughout the movement. Avoid locking out your elbows at the bottom, and don’t let your shoulders roll forward during the lift.

Frequently Asked Questions

Q: Is Smith Machine Curl good for beginners?

Yes, it’s ideal for beginners due to its stability and ease of use.

Q: Should I lean against the machine while performing the curl?

No, keep your posture upright and avoid using the machine frame for support unless you're using it intentionally as a variation.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Smith machine.
Difficulty:
Beginner.
Log Type:
Reps and weight.