Sit down on a preacher bench that is set up about a foot and a half away from the cable apparatus. With your elbows resting on the pad, grip the short bar with your palms down (reverse grip) and get ready of the initial curl. This is your starting position.
Curl the bar up all the way until your forearms are almost completely vertical. Then, once at the top, lower the weight back down to the starting position but maintain some tension in your arms. You should always keep tension in your biceps for optimal movement efficiency and muscle development. 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 is a great exercise for forearms and it's especially good for beginners because it's low impact compared to dumbbell or barbell forearm exercises.
It's important to set up the preacher bench properly before you do this exercise. Thus, take a few moments and set the preacher bench up properly - about a foot to a foot and a half away from the cable weight stack. The distance will depend on your height and length of your arms.