Instructions:

1. Adjust the seat height and position yourself on the leverage machine.
2. Place your upper arms on the pad and grip the handles with an underhand grip.
3. Keep your back straight and your elbows positioned on the pad.
4. Exhale and curl your forearms towards your upper arms, contracting your biceps.
5. Pause for a moment at the top of the movement, squeezing your biceps.
6. Inhale and slowly lower the handles back to the starting position.
7. Repeat for the desired number of repetitions.