Smith Machine Curl
- Primary muscleBiceps
- EquipmentSmith Machine
- DifficultyBeginner
- TypeIsolation · Pull
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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The bar's fixed vertical track is the whole story: you position your body relative to the bar instead of steering it, and no rep can drift forward or backward. Stand slightly behind the bar and it behaves like a drag curl; stand directly under your hands and it feels closer to a standard barbell curl.
How to do the Smith Machine Curl
- 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.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and curl the bar up towards your shoulders, contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without smith machine
Easier and harder
Frequently asked questions
What muscles does the Smith Machine Curl work?
The Smith Machine Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Smith Machine Curl good for beginners?
Yes. The Smith Machine Curl is rated beginner: it uses a smith machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Smith Machine Curl?
If you cannot do the Smith Machine Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Dumbbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Smith Machine Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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