Sit down on the machine and adjust your seat so that your elbows and upper arms fit nice and snug on the arm pad. Grab the machine handles and get ready for the initial lift. This is your starting position.
Lift the weight up until your forearms are almost completely vertical. Then, lower the weight back down, but do not fully extended your arms. Always keep tension in your biceps. Finally, 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 on the downward portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is a classic biceps exercise. It's great if you're on a muscle definition workout cycle. This means it's not the best exercise for building muscle mass. If building massive arms is your goal, you should do barbell or dumbbell type exercises.
One other thing to point out about this exercise is that you need to properly adjust your seat. Spend a few moments adjusting your seat to the proper height and do a few practice repetitions before you start.
This exercise is ideal for beginners because it's the perfect introductory exercise that will allow your biceps to get used to being worked. Being seated on the machine is also a comfortable position for exercising your biceps.