Starting Position: Sit in the machine, placing your arms over the incline pad. The seat height should be adjusted so that the middle of your elbows are aligned with the point of rotation (fulcrum) of the moving part (lever) of the machine. Grasp the handles firmly with thumbs clasped around the handles. Keep the wrists in line with the forearms (neutral) throughout the exercise. Your elbows should be straight, but not locked. Brace your abdominal muscles to stabilize your spine. Your head is in line with your spine. Pull your shoulder blades back and down. Maintain these engagements throughout the exercise.
Exhale. Bend your elbows and curl the bar toward your chest in a slow and controlled manner. Keep the wrists neutral. Avoid any movement in your torso during the exercise.
Curl the bar up until your elbows can bend no further. Pause briefly. Straighten your elbows and return to start position in a slow and controlled manner. Stop when your elbows are straight, but not locked and the backs of your forearms make light contact with the incline pad. Repeat the movement.
Exercise Variation: This exercise can be performed unilaterally (one arm at a time)
While this exercise targets the biceps effectively, proper technique is important to prevent unnecessary stress placed in low back by swinging your torso backwards during the movement. Follow the instructions provided to avoid potential injury.