1. Adjust the seat of the lever machine so that your arms can comfortably reach the handles while maintaining a slight bend in your elbows when seated.
2. Sit down on the lever machine and position your arms on the provided padding. Your palms should be facing forward, and your elbows should be aligned with the axis of rotation of the machine.
3. Grasp the handles with a firm grip.
4. Keeping your back pressed against the pad, curl one arm toward you, bringing the handle as close to your shoulder as possible without moving your elbow from the pad.
5. Squeeze your bicep at the top of the contraction for a moment.
6. Slowly lower the handle back to the starting position, maintaining control and resisting gravity.
7. Alternate arms and perform the same movement with the opposite arm.
8. Continue alternating curls for the desired number of repetitions and sets, ensuring you perform an even number with each arm.
Make sure to perform the exercise with control, avoiding swinging or using momentum to lift the weight. Adjust the weight accordingly to match your strength and skill level. Keep your movements smooth and focused on isolating the biceps.
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