Place your forearms on your thighs with your wrists just beyond the knees, allowing the barbell to hang off the edge of your knees.
Slowly lower the barbell as far as possible by only bending your wrists, keeping the rest of your arms stationary.
Then, curl the barbell upwards as high as possible while maintaining the angle of your arms.
Slowly return to the starting position and repeat the movement for the desired number of repetitions.
Pro Tip
Appropriate Weight: Start with a weight that's challenging but manageable. A common mistake is to use too heavy a weight, which can lead to improper form and potential injury. If you can't complete the full range of motion or if you have to use your body to move the weight, it's probably too heavy. Controlled Movement: Make sure to perform the exercise with slow and controlled movements. Avoid quick, jerky movements which can strain your wrists. Lift the barbell as high as you comfortably can, then lower it slowly, feeling the tension in your forearm muscles. Full Range of Motion: To get the most out of this exercise, use the full range