Biceps and Forearm Extensor: Meet the Reverse Barbell Curl
1. Grip a barbell with a shoulder width OVERHAND grip.
2. Stand straight up with your back flat and head up.
3. Keep your elbows tucked into your sides, curl the bar up towards the top of your chest.
4. Pause for a second to fully contract the forearms, then slowly lower the barbell back down.