Lie faceup on the bench, grab the bar with a shoulder-width grip, and extend at the elbows to bring your hands over your shoulders.
Perform the eccentric part of the rep by resisting the load as the elbows flex and the shoulders slightly extend, bringing the bar toward your chin.
Your elbows will move outward (aka abduct) at roughly a 45-degree angle from the midline of your body.
As the bar descends, progressively flex your wrist to create maximal tension at the bottom of the movement. This wrist cocking is the difference maker for this exercise. You have to experience it to appreciate it.
Ideally, you will let the end of the eccentric part of the rep occur naturally when the forearm hits the biceps, but if not, end the eccentric part when your forearms are nearly horizontal and your elbows are just above chest level.
