STARTING POSITION:
Select the appropriate plates amount to put them on the bar. Get on your knees in front of a flat bench. Grab the bar using a prone grip at shoulder width apart and place your forearms on the bench. Let the hands hanging in front of your with the bar.
MOVEMENT:
Fully extend your wrists raising the bar while you exhale. Return to the starting position in a smooth movement while you inhale.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.