HOW: Find a seated position in the bicep curl machine. Get set up with the elbow of the arm that is intended to do the work bent and slowly straighten your arm until you reach thebottom position. At the bottom, use the opposite arm to help with returning the arm to the original bent-elbow position of the movement.
Release the arm that has helped you curl the resistance and begin to lower again straightening the elbow of the arm that is doing the work..
FEEL: You will feel the biceps in the front side of the upper arm.
COMPENSATION: Keep your shoulder blades squeezed back. Do not let the shoulders round forward.