Biceps Curl Machine

How to adjust

Set the seat height so your elbow joint lines up with the machine's pivot when the backs of your upper arms rest on the pad.
Adjust the arm pad if the machine allows, so your armpits sit at the top edge and the whole back of each upper arm rests flat on it.
Set the load with the pin on the weight stack, starting light to feel out the range before adding weight.

Sit with the backs of your upper arms against the pad, gripping the handles.
Curl the handles up toward your shoulders, pausing at the top.
Lower under control over 2-3 seconds until your arms are nearly straight, without letting the stack drop and bang.
The set is over as soon as you can no longer keep the backs of your upper arms on the pad: lower until the stack settles all the way down, let go of the handles, then take your arms off the pad and stand up out of the machine.

Align your elbow joint with the machine's pivot point before adding weight, to avoid joint strain.
Lower under control until the stack settles before you let go of the handles; never release mid-rep and let them snap back toward the pad.
Keep your shoulders down and relaxed, without shrugging to borrow help when the weight is heavy — drop one increment if it is.