HOW: Perform a bicep curl with a pulley using both arms to lift the load. Take off your opposite hand and slowly lower the weight with the dominant arm.
FEEL: You will feel the muscles on the front of your upper arm, these are your bicep muscles.
COMPENSATION: Avoid arching the low back as you lift the load. Also avoid allowing the shoulder to move forward as you perform this, keep the shoulder in place and focus on moving primarily at the elbow.