<ul>
<li>Set Up: Sit on a bench with your forearms resting on your thighs, palms facing down, and hold a barbell with an overhand grip.</li>
<li>Position: Keep your wrists hanging off the edge of your knees, and ensure your hands are shoulder-width apart.</li>
<li>Curl Up: Slowly curl the barbell up by extending your wrists while keeping your forearms stable.</li>
<li>Lower Down: Gradually lower the barbell back to the starting position, maintaining control throughout.</li>
<li>Repeat: Perform the desired number of repetitions, ensuring proper form.</li>
</ul>