Lie down on the bench with your chest and stomach pressing against the bench, and your feet flat on the floor for stability.
Grasp the barbell with your palms facing upward and your hands shoulder-width apart, then lift the barbell off the ground.
Slowly curl the barbell up towards your shoulders, keeping your elbows close to your body and ensuring that only your forearms are moving.
Lower the barbell back to the starting position in a controlled manner, fully extending your arms, and repeat the exercise for the desired number of reps.
Pro Tip
Control the Weight: One common mistake is using momentum to lift the weight rather than muscle strength. This can lead to injuries and won't effectively target the muscles you're trying to work. Make sure you're lifting and lowering the barbell in a slow and controlled manner. Keep Your Arms Fully Extended: Start with your arms fully extended and perpendicular to the floor. Curl the barbell up while keeping your upper arms still, only moving your forearms. A common mistake is to move the whole arm, which can reduce the effectiveness of the exercise. Don't Arch Your Back: Keep your back straight and avoid arching it during the exercise. Arching your back can put unnecessary strain on your spine and potentially lead to injury. Use Appropriate