RussianWhat matters on this model
- gym80 source: targets the biceps.
- gym80 source: uses moving or rotating handles.
- gym80 source: has an adjustable seat position.
Why use it
Use the Biceps Machine for isolated arm work with the shoulder or elbow position fixed. Treat the listed adjustments as part of the exercise, not as optional details.
Muscles worked
- Main load: Biceps.
- Stabilization: trunk muscles help hold position.
- Should not hurt: joints or lower back. If they do, reduce load and check setup.
How to set up
- For the Biceps Machine, first check its source-listed detail: uses moving or rotating handles.
- Set the seat or pad so the elbow lines up with the working axis.
- Hold the handles without bending the wrists back.
- Keep the upper arms or forearms against the support when provided.
- Choose a load that does not require body swing.
How to perform
- On the Biceps Machine, move smoothly through this model's working path.
- Keep the elbows in the intended position.
- Pause briefly at the end without hitting the stop.
- Return slowly while keeping tension in the target muscle.
Common mistakes
- Letting the elbows slide away from the pad.
- Breaking the wrists under load.
- Swinging the body instead of using the arms.
- Dropping the weight too fast.
- Ignoring this model-specific detail: uses moving or rotating handles.
Technique video
Sources: gym80.de product page for 3010; gym80.de image saved locally; video embedded from the original YouTube source. PDF data: page 16, printed page 14.