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 on twisting your wrist inward while bending from your elbow. Keep your wrist aligned with your forearms, do not break your wrist, and keep your elbow stationary.
3. End Position: Continue to twist, positioning your pinkie higher than your thumb. 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, by reversing the motion.
5. Return to Start: Do not lock out your elbow. 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:

• Kneel facing the door
• Grab handle with a vertical grip with palms facing in
• Align wrists with your sternum and keep them straight
• Keep a slight outward bend in your elbows
• Knees are shoulder width apart and aligned with one another
• Keep back straight, head aligned with spine

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep in kneeling position.
   • Do not bend or break your wrist while twisting, keep your forearm aligned with it.
   • Curl from your elbow only.

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

3. At end position, curl until your forearm touches your bicep, your pinkie is higher than your thumb, and try to keep your elbow stationary.