Arm curl is important in the exercise of biceps brachii. When you start practicing, you should focus on curling. Increase the circumference to a certain extent, and then carry out dumbbell alternating or synchronous bending to depict the muscle lines. In the exercise of biceps brachii, the sitting crank barbell bending is the most effective action, which will increase the circumference of biceps brachii.

In order to obtain the best training effect, the movement should exert force in the whole process, and firmly control the equipment. When bending and lifting, focus on the biceps brachii and compress hard at the highest point. Slow reduction should be controlled. Don't stretch your forearms too much. Don't care too much about the size of the negative weight. If you are in a good state, you will get heavier, and if you are not in a good state, you will lose weight. The quality of each action is as important as the weight.

How to use the biceps curl machine（arm curl machine）: sit down, sink your shoulders, slightly retract your abdomen, hold the handle firmly with both hands, rely on the cushion for your big arm, and step on the ground with your feet separated and flat.

Matters needing attention:

1. Before each use, it is necessary to strictly check whether the connection between the components is reliable. If it is loose, it must be fastened. If the parts affect the safe use, they must be replaced in time, which is the premise and guarantee of safe use.

2. Please use this instrument on a flat ground to ensure stability.

3. Please keep the indoor air fresh, circulating and certain activity space.

4. When using this level, do not let children get close to it to avoid accidental injury. Teenagers and children should use it under the guidance of adults and do not use it alone.

5. Please warm up before training.

6. When starting exercise, the amount of exercise should be gradually increased. If dizziness, vomiting, chest pain or other abnormal feelings occur, please stop training immediately and consult a doctor.

7. Do not touch the rotating part with your hand to avoid crushing. If any abnormality is found in the instrument, please stop using it immediately to avoid injury or damage to the instrument.