Kneel down and place your forearms on a flat bench with your wrists past the edge of the bench. Grab the barbell with your palms down (reverse grip) at shoulder-width apart. This is your starting position.
Curl the barbell down as far as you can. Then, curl it back up as far as the natural range of motion in your wrists allows. Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't allow the barbell to jerk your forearms down as this may result in injury; always be in control of the weight
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 beginners as it doesn't require a focus on balance as much as forearm exercises utilizing dumbbells. If you are a beginner and you do this exercise for the first time, you may feel prolonged soreness in your forearms for several days later. This is completely normal because your forearms and tendons will need some time to get adjusted to the weight workouts. Thus, stick with the exercise and after a few weeks your forearms and wrists will get stronger.
In addition, your grip will get stronger as time goes on. Gripping strength is something that is very important for anyone lifting weights because most lifting involves grabbing barbells, cable handles and ropes as well as dumbbells.