Set up on the bench pad while sitting on your knees and shins down on the pad while facing the bench pad. Start with your arms fully stretched out and your back in a neutral position. Place your elbow on the edge of the bench pad and grab the curl bar. Start by having your arms stretched and finish the movement when the curl bar is near your forehead. Lower yourself slowly, and keep your hips and back straight and completely neutral. Avoid leaning forward or backward during the movement.