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EZ Barbell Reverse Grip Curl
Stand upright holding an EZ bar with an overhand grip, hands slightly closer than shoulder-width apart and elbows close to your torso. Curl the bar upward toward your shoulders, keeping your wrists stable and elbows stationary, then lower it back down in a controlled motion. Focus on squeezing your forearms and biceps at the top of the movement.
- Target muscles
- Forearms
- Also works
- Biceps
- Equipment
- EZ bar
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 75 of 100
EZ Barbell Reverse Grip Curl: how to do it
- Stand upright with your feet shoulder-width apart, holding an EZ barbell with both hands using a reverse (overhand) grip. Your palms should face downward, and your hands should be slightly closer than shoulder-width apart.
- Keep your elbows close to your torso and your back straight. This is your starting position.
- Slowly curl the EZ barbell upward by contracting your forearms and biceps. Focus on keeping your wrists stable and your elbows stationary throughout the movement.
- Continue lifting the barbell until it reaches shoulder height or as far as your range of motion allows without compromising form.
- Pause briefly at the top of the movement, squeezing your forearms and biceps.
- Slowly lower the barbell back to the starting position in a controlled manner, fully extending your arms.
- Repeat for the desired number of repetitions.
Common mistakes
Common mistakes include curling with your wrists instead of your forearms, using too much weight, and allowing your elbows to flare out. Keep your wrists neutral, elbows close to your sides, and use a controlled tempo.
Alternatives
More Forearms exercises
Questions about EZ Barbell Reverse Grip Curl
What muscles does the EZ Barbell Reverse Grip Curl work?
The EZ Barbell Reverse Grip Curl primarily targets the forearm muscles, especially the brachioradialis. It also engages the biceps as secondary movers, helping to improve both grip strength and overall arm development.
Is the EZ bar necessary for reverse grip curls or can I use other equipment?
The EZ bar is ideal because its angled grip reduces wrist strain compared to a straight bar. However, you can use a straight barbell, dumbbells, or even resistance bands as alternatives if an EZ bar is not available.
Are reverse grip curls suitable for beginners?
Yes, reverse grip curls are beginner-friendly as long as you use a lighter weight to perfect your form. Start slowly to avoid wrist discomfort and focus on controlled movements rather than heavy loads.
What are common mistakes to avoid during EZ Barbell Reverse Grip Curls?
Common mistakes include curling with your wrists instead of your forearms, using too much weight, and allowing your elbows to flare out. Keep your wrists neutral, elbows close to your sides, and use a controlled tempo.
How many sets and reps should I do for reverse grip curls?
For strength and muscle development, aim for 3–4 sets of 8–12 reps. If you are training for endurance or improving forearm strength, 2–3 sets of 12–15 reps with moderate weight can be effective.
What safety tips should I follow for reverse grip curls?
Keep your wrists in line with your forearms to reduce strain, and select a weight you can control through the full range of motion. Warm up your wrists and elbows before lifting to prevent overuse injuries.
Are there variations of the EZ Barbell Reverse Grip Curl I can try?
Yes, you can perform seated reverse curls, use dumbbells for unilateral training, or add a slow eccentric phase to increase difficulty. Cable reverse curls are another option for constant tension throughout the movement.