Sit down on a military bench set up in front of the cable weight stack. With your arms extended, grab a hold of the short bar with your palms facing up and at shoulder-width apart. This is your starting position.
Lift the weight up until the bar is just a few inches away from your chest. Then, lower it back down until the bar almost touches your knees.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely straight at the bottom of the movement
Don't let the bar touch your knees at the bottom of the exercise movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is great for shaping and toning the biceps. It's not the exercise you should be doing if you are looking to put some mass onto your biceps. If your goal is muscle building you should do exercises with barbells and dumbbells.
Another item to point out is that the position of the bench in relation to the weight stack is important. In other words, if you feel that the weight is pulling you forward too much that means you set up the bench too far from the apparatus. Take a moment to set up properly and find the sweet spot where the weight is not pulling your body forward too much.