Sit down with your arms fully extended, gripping the barbell shoulder-width apart with palms facing away from you.
Keeping your upper arms pressed to the pad, feet on the floor, and butt on the bench, exhale and raise the barbell up towards your shoulders by flexing your arms.
Continue until your arms are fully flexed and the barbell cannot be curled any further.
Inhale and lower the barbell back down, returning to the starting position.