Isolation exercise for biceps.
Squat straight down facing the machine and grab the hadle with palms up grip.
Bend your arms slightly and place your elbows on your knees.
As you exhale, bend your elbows by lifting the handle up to your head slowly.
Pause for 1-2 seconds at the top.
As you inhale, return to the starting position.
Choose right weight. If the weight is too heavy you will help yourself with your back muscles and also it will be difficult to keep balance.
A wide grip shifts the emphasis to the biceps short head, a narrow - on the long.
Don't forget to warm up your muscles before this exercise.