Sit down on a preacher bench and rest your elbows on the pad. Grab the EZ bar with your palms down (reverse grip) and get ready for the initial lift. This is your starting position.
Lift the EZ bar up all the way until your forearms are almost vertical. Then lower it back down to the starting position but keep some tension in your arms by not fully extending them straight to lockout.
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.
This exercise is great for building forearms and biceps. We would like to point out that you will need to have a strong grip in order to execute this movement with heavier weight loaded onto the EZ bar. If your gripping power is not there yet, don't give up on the exercise - keep doing it and you should be able to build up strength in your forearms and wrists so that you can easily hold your grip when you lead the bar more. It will take a few weeks to strengthen your grip.
Thus, for the reason stated above this is not the ideal exercise for complete beginners. If you do this exercise as a complete beginner be prepared to feel soreness in your forearms for days after you do this movement.