STARTING POSITION:
Select the appropriate resistance in the weight stack. Place an incline bench between you and the pulley. It should face the pulley. There should be a handle that is attached to a low pulley. Grab it with your right hand and put the arm on the backrest of the bench. Use a supinated grip. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Contracting your biceps, fully bend your right elbow while you exhale. Make sure you only move the forearm. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions and then repeat with the other arm. The moving weights should not touch the rest of the stack.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.