Grab the barbell with a pronated hand position while sitting on the bench pad. Secure both feet on the ground underneath you and keep a neutral back position. While grabbing the bar, curl up with your bicep and bring it to your chin level. Keep your arms by your sides and squeeze the biceps with a supinated hand grip. Grab the bar attachment around shoulder width apart. Start with curling and pause at the top and bottom of every rep to prevent using momentum.