Instructions:

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. Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
3. Keep your upper arms stationary and exhale as you curl the handles towards your shoulders, contracting your biceps.
4. Pause for a moment at the top of the movement, squeezing your biceps.
5. Inhale as you slowly lower the handles back to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.