1. Start Position: Keep your back straight, head aligned with your spine, and knees slightly bent. Exhale as you slowly curl the handles to raise your body.
2. Middle Position: As you curl, concentrate by bending from your elbows only, keeping your wrists aligned with your forearms, and your elbows 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.

With strap handles at even lengths:

• Kneel facing the door
• Grab handle with a horizontal grip with palms facing ceiling
• 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 your wrists; keep your forearms aligned with them.
   • Curl from your elbows only.

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

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