Set up for the machine bicep curl by setting the seat height and selecting the weight you want to use on the stack.

When you sit on the machine your upper arms should rest comfortably on the padding. If they don't, adjust the seat.

Grasp the bar with an underhand grip at around shoulder width apart.

Bend the elbows slightly to take the weight up and place tension on the biceps.

Slowly curl the weight up as far as possible, squeezing the biceps at the top of the movement.

Pause, and then slowly lower the weight.

Repeat for desired reps.

Exercise Tips:

Make sure you use a full range of motion by allowing the weight to go as far as possible without hitting the stack.

Keep the rep timing slow, and control the weight.

If you have a training partner, the bicep machine is good for heavy negative curls.