Instructions:

1. Sit on a bench with your feet flat on the ground and your knees bent.
2. Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
4. Slowly curl your wrists upward, bringing the barbell towards your forearms.
5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
6. Repeat for the desired number of repetitions.