<ul>
<li>Set Up: Adjust the bench to a 45-degree incline and sit with your back firmly against it.</li>
<li>Grip: Hold the barbell with an underhand grip, arms extended and hands shoulder-width apart.</li>
<li>Starting Position: Let the barbell hang down fully with your arms straight and elbows close to your sides.</li>
<li>Curl: Exhale and curl the barbell towards your shoulders by bending your elbows.</li>
<li>Peak Contraction: Squeeze your biceps at the top of the movement.</li>
<li>Lower: Inhale and slowly lower the barbell back to the starting position.</li>
</ul>