How to do properly biceps reverse curl?

1. Stand with your feet shoulder-width apart and hold a barbell or dumbbell in each hand with your palms facing down (toward your thighs). Keep your back straight and your core engaged.

2. Allow your arms to fully extend down by your sides, keeping your elbows close to your body.

3. Slowly lift the barbell/dumbbells towards your shoulders, bending your elbows.

4. As you lift the weights, focus on squeezing your biceps and exhaling.

5. Pause at the top of the movement and hold the contraction for a moment.

6. Slowly lower the barbell/dumbbells back to the starting position, inhaling as you do so.

7. Repeat for the desired number of reps.

It's important to keep your elbows close to your body throughout the movement to minimize any swinging or momentum. Also, make sure to choose a weight that challenges you but allows you to maintain proper form. Finally, remember to warm up before performing any weight-bearing exercise and stretch afterward to help prevent injury.