How to perform <br /><br />Exercise Description<br />1. Load the desired weight onto the machine. Sit down and adjust the seat so your upper arms rest flat on the pad, with your elbows aligned to the machine’s pivot point and hands gripping the handles or bar.<br />2. Keep your chest up, back straight, and core engaged. Begin with your arms fully extended but not locked out, maintaining slight tension in your biceps.<br />3. Flex your elbows to curl the handles or bar toward your shoulders in a smooth, controlled motion. Focus on squeezing your biceps at the top of the movement.<br />4. Slowly extend your arms to return to the starting position without letting the weights slam down. Keep constant tension on your biceps throughout the set.
