Spring Load: 1y if elbows at or near shoulder height, 2y if elbows at waist
Time: 1 min
Machine Set Up: Off back of machine, facing front, red handles in hands
Variations:
Kneel on back platform and increase spring load by 1y
Standing hammer curl (palms face each other)
Up/down one inch
Hold
Step further away from machine

Modifications:
Step closer to the machine