Sit on the machine, pick an appropriate weight and grab the handles with a supinated grip.
2. Curl the weight up towards your chest and squeeze your biceps.
3. Hold the contraction for a moment and slowly come back down.
Doable at:
Muscle group/groups:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Bicep-hover.png)
Working muscle/muscles:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Bicep-long-head.png)
![](https://ajpfitness.com/wp-content/uploads/2024/04/Bicep-short-head.png)