Here is a really simple, effective way to use your XOTrainer™ Exerciser! Do as many sets of 10-15 curls as you can for 15-30 minutes with a 1 minute rest in between. Here is how to do it.
Resistance Trainer Bicep Curls
Stand with feet parallel, arms at 90 degrees with palms facing out
Bend elbows to perform Curl; keep elbows close to sides