Set up with your feet on the higher end of the bench pad. While sitting down on the bench pad, grab both handles and keep your elbows close to your thighs, and do not rest your arm on your thighs. 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.