Standing Machine Bicep Curl

Select an appropriate weight and stand firmly in front of the machine, feet shoulder-width apart.

Grasp the lower handles with an underhand grip (palms facing up) and keep your elbows close to your body.

Exhale and curl your arms, lifting the handles towards your shoulders. Squeeze your biceps at the top of the movement.

Inhale and slowly lower the weight back to the starting position in a controlled manner until your arms are nearly straight.

Repeat the movement for the desired number of repetitions.