How to perform it

1. 1

   Adjust the seat height and position yourself on the machine with your upper arms resting on the pad and your chest against the support.

2. 2

   Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.

3. 3

   Keep your upper arms stationary and exhale as you curl the handles towards your shoulders, contracting your biceps.

4. 4

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

5. 5

   Inhale as you slowly lower the handles back to the starting position, fully extending your arms.

6. 6

   Repeat for the desired number of repetitions.

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