This machine exercise allows for isolated bicep training, working one arm at a time. Alternating arms promotes balanced muscle development and improves overall arm strength. The fixed path of the machine ensures consistent resistance and proper form, making it an effective exercise for isolating and building the biceps.

1. Sit on a bicep curl machine and adjust the seat height.
2. Hold one handle with an underhand grip.
3. Curl the handle towards your shoulder.
4. Slowly lower the handle back to the starting position.
5. Switch arms and repeat.