BICEPS - Biceps Curl Machine

1. Pin a suitable weight and take position in the machine. The bench should be adjusted to a height that comfortably supports your upper arms and elbows without you needing to arch your back.

2. Your feet should be planted firmly and your core is tight. Your arms are outstretched on the pad in a palms up grip. This is the starting position.

3. Commence the movement by curling the machine handle up from the elbow joint and squeezing your biceps. The elbows should remain fixed on the bench pad while you exhale through the movement. Do not lift the elbows up.

4. When your biceps are at maximum contraction and the machine handles approach your shoulders, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.