Set up with your feet on the higher end of the bench pad. While sitting down on the bench pad, grab both handles and place your elbows on your thigh 3 inches away from your knees. With your hands in a supinated position curl by bringing the handles and bring them to your head level. Start with your arms fully stretched out and your back in a neutral position. Pause at the top and bottom of every rep. Lower yourself slowly and keep your back straight and completely neutral.