1. Start Position Exhale as you slowly curl the handle up. 
2. Middle Position As you curl, concentrate on bending from your elbow. Keep your upper arm stationary. 
3. End Position Curl your arm until your forearms touches your biceps. Keep your elbow on the pad. Do not bend your wrist. Hold for 1/2 a second, squeezing your bicep. 
4. Return to Middle Inhale as you slowly return to starting position. 
5. Return to Start Do not lock out your elbow. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Adjust the seat, so that your elbow rests near the middle of the pad.
• Grip the handles, extend your arms. Palms facing up. Keep a slight bend in your elbow and do not bend your wrist.
• Keep your back straight and head aligned with your spine.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.
• Add the prescribed weight.

1. Throughout the entire range of motion:

   • Stay seated.
   • Keep your back straight and your head aligned with your spine.
   • Do not bend your wrists when curling.
   • Keep your forearms aligned with your shoulders.
   • Move by bending at your elbows only.

    

2. At start position do not lock out your elbows.

3. Use your bicep to perform the exercise, while focusing on keeping your back stationary..

4. At start position keep resistance on your biceps.