Adjust the height of the cable pulley to the low setting, pin a suitable weight and take position in the machine. The bench should be adjusted to a height that comfortably supports your upper arms and elbows without you needing to arch your back.
Your feet should be planted firmly and your core is tight. Your arms are outstretched on the pad, holding the bar at shoulder width (or inside) in a palms up grip. This is the starting position.
Commence the movement by curling the bar up from the elbow joint and squeezing your biceps. The elbows should remain fixed on the bench pad while you exhale through the movement. Do not lift the elbows up.
When your biceps are at maximum contraction and the bar approaches your shoulders, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.