1. Start Position: Keep your back straight, head aligned with your spine, and knees slightly bent. Exhale as you slowly curl the handle to raise your body.
2. Middle Position: As you curl, concentrate by bending from your elbow only, keeping your wrist aligned with your forearm, and your elbow is stationary.
3. End Position: Curl until your forearm touches your bicep. Do not bend your wrist. Hold for 1/2 a second, squeezing your bicep. 
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Do not lock out your elbows. Repeat the movement for the recommended number of repetitions. For each set, perform the entire exercise for one arm first, then for the other arm.

With strap in single handle mode:

• Face towards the door
• Grab handle with a horizontal grip with palm facing ceiling
• Align wrists with your sternum and keep them straight
• Keep a slight outward bend in your elbows
• Feet are shoulder width apart and aligned with one another
• Keep back straight, head aligned with spine and knees slightly bent

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep a slight bend in your knees.
   • Do not bend your wrist; keep your forearm aligned with it.
   • Curl from your elbow only.

2. At start position, do not lock out your elbow, or bend your wrists.

3. At end position, curl until your forearm touches your bicep, try to keep your elbow stationary.