<ul>
<li>Stand upright with feet shoulder-width apart.</li>
<li>Hold a barbell behind your back with an overhand grip (palms facing back).</li>
<li>Arms straight down, slightly bending at the elbows.</li>
<li>Let the barbell rest at arm's length, just below your glutes.</li>
<li>Slowly curl your wrists upward, lifting the barbell with your forearms.</li>
<li>Hold for a brief moment at the top of the curl.</li>
<li>Gradually lower the barbell by extending your wrists back to the starting position.</li>
<li>Repeat for the desired number of reps, maintaining control throughout the movement.</li>
</ul>