Adjust the handle height to the lowest setting of a #1
Stand up with your torso upright while holding the cable pulley handles in each hand. Keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. This exercise may be performed either facing the machine or with your back towards the machine.
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the handles are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Slowly begin to bring the handles back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.