Set up for the machine bicep curl by setting the seat height. When you sit on the machine your upper arms should rest comfortably on the padding. If they don't, adjust the seat.
Grasp the bar with an underhand grip at around shoulder width apart.
Bend the elbows slightly to take the weight up and place tension on the biceps.
Slowly curl the weight up as far as possible, squeezing the biceps at the top of the movement.
