Cable Biceps Curl:

Secure a single pulley cable station. Attach an "ez bar" handle to the pulley, and grab each side of the handle with each hand, choosing either the inner or outer position on the ez bar. Your arms should be almost fully extended and at your sides, but never with your elbows locked out, as shown in the picture to the right. Inhale in this position.
Flex your biceps to raise the cable & handle until your forearms are at the 10:30 position on a clock, unless the machine says otherwise. Bringing them any higher will cause your upper arms to start to raise from the sides of your body. Pause at the top, squeeze your biceps hard, exhale, then return to the starting position. Repeat for reps. Don't use momentum to lift the apparatus.