Machine Bicep Curls

An exercise for an isolated workout of the biceps.

Sit down on the machine with your feet placed on the floor firmly .

Grasp the machine handles with an underhand grip, slightly bend your elbows.

As you exhale, bend your elbows by lifting the handle up slowly.

Pause for 1-2 seconds at the top.

As you inhale, return to the starting position.

Do not straighten the elbows completely - always keep them slightly bent.

Do not jerk the weight up and also do not let it drop down.

Keep your torso straight and stationary.