Biceps curls in the machine

Choose the appropriate weight and adjust the seat height. Place your hands on the stands and grab the handles. This will be your starting position. Perform the movement by bending your arm at the elbow. Pause briefly at the end point of the movement, then slowly return your arms to the starting position. Tip: The weight should not touch the racks until the end of the set, this will keep the tension in the muscles.