Instructions:

1. Adjust the height of the smith machine bar to be at waist level.
2. Stand facing the smith machine with your feet shoulder-width apart.
3. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
4. Keep your elbows close to your sides and your upper arms stationary.
5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
6. Pause for a moment at the top of the movement, squeezing your biceps.
7. Inhale and slowly lower the bar back down to the starting position.
8. Repeat for the desired number of repetitions.