Instructions:

1. Adjust the seat height and position yourself on the machine with your back against the pad.
2. Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.
3. Exhale and curl the handles upward, contracting your biceps.
4. Pause for a moment at the top of the movement, squeezing your biceps.
5. Inhale and slowly lower the handles back to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.