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