EZ-Barbell Reverse-Grip Curl

Muscles worked

Setup

1. Stand upright with feet shoulder-width apart and a slight bend in your knees.
2. Grasp the EZ-bar on the outer curves using a pronated (overhand) grip, palms facing down.
3. Position your elbows tucked firmly against your ribcage with the bar resting against your thighs.

How to do it

1. Exhale as you curl the bar toward your shoulders by flexing the elbows, keeping your upper arms stationary.
2. Squeeze your forearms and biceps at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the bar back to the starting position using a controlled 2-3 second tempo.
4. Maintain a neutral wrist position throughout the entire range of motion, avoiding any downward drooping.

Form checklist

• Keep elbows pinned to your sides; do not let them drift forward or flare out.
• Avoid using momentum or swinging your torso to lift the weight.
• Maintain a firm, neutral wrist—do not let the weight pull your wrists into extension.
• Keep your shoulders pulled back and down throughout the set.

Pro tips

• Focus on 'pulling' with the top of your forearms rather than just your hands to maximize brachioradialis engagement.
• Try a thumbless grip (placing thumbs on top of the bar) to further isolate the forearm muscles and reduce bicep takeover.

Make it harder

• Implement a 4-second eccentric (lowering) phase to significantly increase time under tension.
• Add a 2-second isometric hold at the 90-degree point of the curl on every repetition.

Frequently asked

What muscles does the ez-barbell reverse-grip curl work?

The ez-barbell reverse-grip curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the ez-barbell reverse-grip curl?

The ez-barbell reverse-grip curl uses ez barbell.

Is the ez-barbell reverse-grip curl good for beginners?

Yes. The ez-barbell reverse-grip curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Wrist CurlBeginner · forearms
• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms