Machine Bicep Curl

Directions:

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
Pause at the top of the movement, and then slowly return the weight to the starting position.
Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.