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.