This exercise is for an isolated workout of the biceps.
Sit down on the machine with your legs placed on the floor firmly.
Grasp the machine handles with an underhand grip, slightly bend your elbows.
As you exhale, bend elbows slowly lifting the handle up.
Pause for 1-2 seconds at the top.
As you inhale, return to the starting position.
You can use different types of the handles: straight, curled, rope. Choose the most convenient variant for you.
You can also bend your arms alternately in order to develop the lagging muscle group.
Do not straighten the arms completely at the bottom.