Stand up and place your feet shoulder-width apart. With your palms facing down (reverse grip) grab the barbell at shoulder-width apart and ready yourself for the initial lift/curl. This is your starting position.
Curl the bar up as far as the natural range of motion in your arms allows. Then, lower the weight back down to the starting position but don't fully extended your arms straight. You should always keep tension in your biceps for optimal muscle development and movement efficiency. Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely on the downward portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
If you want to target both your biceps and forearms with one exercise, this is the exercise for you! This exercise is great for your lower biceps and will strengthen and build your forearms in no time. The only catch is that you need to have a strong grip on the barbell when doing this exercise.
The heavier you load the bar, the stronger your grip will need to be. Thus, if your grip is not as strong as a vice don't worry! Stick with this exercise and it will be strong enough very soon! Forearms and wrists get stronger fairly quick for most lifters.