Prepare the appropriate weight. Grab the barbell using an underhand grip at shoulderwidth. Sit on the bench, legs apart at shoulderwidth, knees bent (90 degrees), with a firm torso and pelvis in a neutral position. Your forearms are resting on your thighs, wrists protruding beyond the knees (palms down). Torso slightly bent forward.
From the starting position lead the motion by bending your wrists upwards while simultaneously contracting the forearm muscles. Go back to the starting position by slightly bendingyour wrists downwards. Do the required number of repetitions. Exhale as wrists go up and inhale as they go down.
Keep your torso firm and do not bend your upper (chest)portion of the spine (do not make a hunch).
Choose an appropriate resistance to start.