1 - Adjust the seat height of the machine so that your upper arms rest flat on the padded support and your shoulders are relaxed.
2 - Sit down and grip the handles with an underhand (supinated) grip, palms facing upward.
3 - Keep your upper arms firmly pressed against the pad and your back straight against the seat.
4 - Exhale and curl the handles upward toward your shoulders in a controlled motion, squeezing your biceps at the top of the movement.
5 - Hold the contraction for a brief moment at the peak of the curl.
6 - Inhale and slowly lower the handles back to the starting position in a controlled manner, fully extending your arms without locking out your elbows.
