1. Choose desired weight load.*

2. Stand in front of bottom pulleys facing machine, with feet apart and knees slightly bent.

3. Keeping arms at side, grip handles (palms up) with elbows close to body.

4. In a controlled motion, pull handles up by contracting biceps and bending arms (can be performed one arm at a time or both arms together, as shown).

5. Contract bicepts fully, without compromising form.

6. While maintaining the controlled motion, return handles to starting position.

7. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.