This is a strength exercise for strengthening your biceps. You need a barbell to do this exercise. Though forearms are not the main focus here they are also trained during this exercise.

Instructions to do this exercise properly

1. You need to stand up with your chest erect while you are holding the barbell with palms at shoulder width apart
2. Keep shoulders close to chest.
3. You need to make sure that your palms are facing downwards; this is the actual position from where you are going to start.
4. While you are holding the stationary with the upper arms, you need to curl the weights when you are contracting your biceps. Ensure that only your forearms are moving. You can move your biceps continuously when they are fully contracted and also when the bar is at the shoulder level. Squeeze your muscles after you hold the contracted position.
5. You should be then bringing the bar back gradually to the initial position as you inhale.
6. Repeat these steps for the suggested amount of reps.

For variations, you can perform these movements by making use of E-Z attachment with a low hooked pulley. This variation will be extremely helpful in bring you with a good contraction during the movements. You can also make use of an E-Z bar.

Video Demos on how to perform Reverse Barbell Curl