How to perform it

1. 1

   Adjust the seat height and position yourself on the leverage machine.

2. 2

   Place your upper arms on the pad and grip the handles with an underhand grip.

3. 3

   Keep your back straight and your elbows positioned on the pad.

4. 4

   Exhale and curl your forearms towards your upper arms, contracting your biceps.

5. 5

   Pause for a moment at the top of the movement, squeezing your biceps.

6. 6

   Inhale and slowly lower the handles back to the starting position.

7. 7

   Repeat for the desired number of repetitions.

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