1. Start Position Exhale as you slowly curl the bar, by bending your wrists up. 
2. Middle Position As you curl, concentrate on bending your wrists only. 
3. End Position Continue to curl as high as possible, moving only your wrists, keeping your forearms on your thighs. Hold for 1/2 a second, squeezing your forearms. 
4. Return to Middle Inhale as you slowly return to start position. 
5. Return to Start Keep your forearms on your thighs. Hold for 1/2 a second, squeezing your forearms. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Grab a bar. Sit on the edge of a flat bench or utility seat. Keep your feet flat on the floor and your legs at a 90-degree angle, inside shoulder width apart.
• Grip the bar so your palms face up. Position your forearms so they lay on your thighs and your hands are able to extend past your knees.
• Lower the bar as far as possible by using only your wrists without letting your forearms lift off your thighs.
• Note: If your hands touch your knees, bring your hands further away from your knees.
• Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep your feet flat on the floor, legs at 90-degrees and inside shoulder width apart.
   • Keep your forearms stationary on your thighs.
   • Keep the bar parallel to the floor. Do not tilt the bar.
   • Move by bending at your wrists only.