With large seat removed, and hand grips attached to the main cable, stand facing power rod unit, straddling the bottom rail. Attach weights that you want to start off with to do 12 reps. Subsequent sets will increase weight and reduce reps down to 8 reps on third set. Stand close enough so that when arms are down there is slight resistance. Hold elbow firmly at side and curl arms up toward shoulders. Hold and drop arms back down slowly.
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