EZ Bar Curl (Reverse Grip)

Overview

Target Muscle Groups:: Biceps, forearms.
Equipment:: Ez bar.
Difficulty:: Beginner.
Log Type:: Reps and weight.

General Information

EZ Bar Curl (Reverse Grip) is an isolation exercise that primarily targets the brachialis, brachioradialis, and biceps brachii. It also engages the forearm extensors due to the overhand grip. It is a beginner-level exercise that emphasizes arm thickness and grip strength over biceps peak.

The curved grip of the EZ bar offers a more natural wrist position compared to a straight bar, which makes this variation easier on the wrists while still providing the benefits of a reverse curl. This makes it a great choice for beginners or anyone dealing with wrist discomfort.

Reverse curls with an EZ bar can be used to complement standard biceps work by placing more focus on the upper forearms and deep arm muscles. This helps create balanced arm development and improves overall pulling strength, which translates well to functional movements and sports performance.

Instructions

Stand upright holding an EZ bar with an overhand (pronated) grip, hands on the angled sections just outside shoulder width.
Keep your elbows tucked close to your sides and arms fully extended, with the bar resting in front of your thighs.
Curl the bar upward by contracting your arms, keeping your elbows stationary throughout the movement.
Pause briefly at the top when your forearms are vertical and the bar is near shoulder height.
Slowly lower the bar back to the starting position in a controlled motion.
Repeat for the desired number of reps.

Common Mistakes

Using too much weight

Going too heavy often leads to poor form and reduces the effectiveness of the exercise.

Breaking wrist alignment

Letting the wrists bend backward under tension can cause strain and reduce forearm engagement.

Flaring elbows out

Elbows should stay close to your sides; flaring them shifts tension away from the target muscles.

Incomplete range of motion

Failing to fully curl or lower the bar limits muscle activation and growth.

Injuries

EZ Bar Curl (Reverse Grip) is a low to medium risk exercise when performed with proper form and an appropriate weight.

The primary concern for injuries comes from wrist or elbow strain, especially if the bar is gripped too wide or if form breaks down. Since the reverse grip reduces bicep activation slightly, lifters sometimes overcompensate with heavier weight, which can lead to joint discomfort.

To reduce injury risk, use a weight that allows you to maintain strict control. Warm up your forearms and wrists before training, and if discomfort persists, consider switching to a neutral grip or using wrist wraps for support.

Frequently Asked Questions

Q: Can I do reverse curls after regular bicep curls?: Yes, they work well as a follow-up to target different parts of the arm.
Q: Is this exercise good for improving grip strength?: Yes, the reverse grip challenges your grip and strengthens forearm muscles.
Q: Should I go heavy on reverse curls?: Moderate weight with strict form is best; going too heavy increases risk of wrist and elbow strain.

Overview

Target Muscle Groups:: Biceps, forearms.
Equipment:: Ez bar.
Difficulty:: Beginner.
Log Type:: Reps and weight.