1
Sit on the machine with back against the backrest, feet flat on the floor or footrest, and grasp the handles with palms facing upward in a supinated grip. Arms should be extended with elbows positioned at approximately 90 degrees to your torso.
2
Ensure your back remains firmly against the pad and your elbows stay fixed against the machine's armrest throughout the movement. Maintain a neutral spine and avoid using momentum.
3
Slowly lower the handles by extending your elbows in a controlled manner, allowing the biceps to lengthen. Lower until your arms reach near full extension without locking the elbows, taking 2-3 seconds for this phase.
4
Curl the handles back toward your shoulders by flexing the elbows, driving the movement through the biceps. Squeeze the biceps at the peak of the contraction, then return to the starting position with control.