Seated Medium Grip Curl on Biceps Machine.

·         Place yourself on the seat of a biceps-curling machine.

·         Keep the palms up as you hold the bar at second curves.

·         In case of the machine with straight bars, keep the hands at a distance of 16” from each other.

·         Rest the upper arms against the pads.

·         Use the semicircular motion to curl the bar up until the forearm touches the biceps.

·         Restrain from moving the upper arms outwards.

·         Follow the same path to return to the starting position.

·         Inhale as you go up. Exhale while lowering.