Smith Machine Bicep Curl

bicepsupper armssmith machine

Learn how to do the Smith Machine Bicep Curl with proper form and technique. This smith machine exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Smith Machine Bicep Curl exercise demonstration showing proper form

How to Do the Smith Machine Bicep Curl

Follow these steps to perform the Smith Machine Bicep Curl with correct form:

  1. 1Adjust the height of the smith machine bar to be at waist level.
  2. 2Stand facing the smith machine with your feet shoulder-width apart.
  3. 3Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
  4. 4Keep your elbows close to your sides and your upper arms stationary.
  5. 5Exhale and curl the bar up towards your shoulders, contracting your biceps.
  6. 6Pause for a moment at the top of the movement, squeezing your biceps.
  7. 7Inhale and slowly lower the bar back down to the starting position.
  8. 8Repeat for the desired number of repetitions.

Smith Machine Bicep Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
smith machine
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Smith Machine Bicep Curl?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Smith Machine Bicep Curl work?

The Smith Machine Bicep Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Smith Machine Bicep Curl?

The Smith Machine Bicep Curl requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith Machine Bicep Curl with proper form?

Start by Adjust the height of the smith machine bar to be at waist level. Stand facing the smith machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Smith Machine Bicep Curl?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Smith Machine Bicep Curl?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Smith Machine Bicep Curl best for?

The Smith Machine Bicep Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.

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