Do you want big weapons? We have the right exercises for you. Bow to the machine!
Let's leave aside for the moment the whole argument of "machines versus free weights". Regardless of which one is "the best", both have their place in a complete workout. Since it is arm day, let's talk about the best movements of the machine for the largest mirror muscle of all: the biceps.
1. Preacher Curl Machine
About movement: the machine version mimics the free-weight movement pattern that you would do in a preacher's bank. In both configurations, place the elbows in front of your body, which creates a slack in the long head of the biceps, which makes it unable to contract strongly. That puts the focus on the head of the short (or internal) biceps.
Why we like it: On the one hand, the machine does a good job of isolating the biceps, because the back of its arms are firmly against a pad. This makes it more difficult to cheat. It is also easy to make weight changes for the drops. The machine also makes it easier to do other advanced techniques, such as 21s and one and a half.
You can also do curls with one arm at a time, using your free hand for forced repetitions or even negative repetition training.
2. Slope Bending Machine
About the movement: Think of this exercise as the opposite of the preacher's curl. Because the machine allows your arms to hang down while lying on the tilted bench, the long head of your biceps is now fully stretched in the lower position and ready for further contraction. Just do not raise your elbows up!
Why we like it: Do you want more bicep spikes? You're not alone, that's why slanted curls are so popular in arm routines. You can also use the advanced techniques of bending of inclination in the machine, including the forced repetitions, the drops, the works of one and a half, 21 and the maximum contraction.
3. One Arm Braided Cable Winding
About movement: There are a lot of cable variations in the curl. But because of the flexibility that cable pulleys provide and the way they are in relation to the machine, you can make many variations on a single machine.
Why we like it: when you make curls with a cable, you can change the angle of traction by adjusting the pulley up or down, which allows you to make a single exercise work in multiple ways. This could also be the most shoulder-friendly bicep exercise, since you can stand in front of the pulley, move away from it or anywhere in between to complete the movement from multiple angles.
4. Smith Machine Crawling Curl
About the movement: The drag curl is a kind of anti-curl. With most bicep curls, your hands follow a bow; in this movement, they travel up and down (or close to it). Then, instead of blocking the elbows at the sides, push them back behind you while lifting the bar. This movement allows you to work both bicep heads.
Why we like it: with the trawl of the Smith machine, you can significantly reduce the participation of the previous deltoids. The fixed route also helps you maintain a better shape, while the balanced load allows you to train more safely towards total muscle exhaustion.