Can I do reverse curls after regular bicep curls?

Yes, they work well as a follow-up to target different parts of the arm.

Is this exercise good for improving grip strength?

Yes, the reverse grip challenges your grip and strengthens forearm muscles.

Should I go heavy on reverse curls?

Moderate weight with strict form is best; going too heavy increases risk of wrist and elbow strain.

Why can I lift less on reverse curls than on regular curls?

With the palms facing down, the biceps works at a mechanical disadvantage and contributes less, so the brachialis and brachioradialis carry more of the load. In a lab test of maximal isometric elbow flexion, young men produced about half as much force with the forearm pronated as with it supinated, so start well below your usual curl weight.

Is an EZ bar better than a straight bar for reverse curls?

Both train the same muscles. Many lifters find the angled grip of the EZ bar more comfortable on the wrists and elbows, so pick whichever lets you keep your wrists straight without discomfort, or use the Barbell Curl (Reverse Grip) if you prefer a straight bar.

Should I do reverse curls or hammer curls?

Both work the brachialis and brachioradialis. The neutral grip of the Dumbbell Hammer Curl lets the biceps help more, so you can usually lift more, while the overhand grip of the reverse curl takes more of the biceps out and makes the wrist extensors work harder, which is why many programs use both.

EZ Bar Curl (Reverse Grip)

What Is the EZ Bar Curl (Reverse Grip)?

EZ Bar Curl (Reverse Grip) is an isolation exercise that primarily targets the brachialis and brachioradialis, the elbow flexors beneath the biceps and along the top of the forearm, and also engages the biceps brachii and the wrist extensors. It is a beginner-level exercise that emphasizes arm thickness and grip strength over biceps peak.

The overhand grip is what sets the reverse curl apart. With the palms facing down, the biceps works at a mechanical disadvantage and contributes less to the lift, while the brachialis, which flexes the elbow in any forearm position, and the brachioradialis take a larger share of the work. That is why the load is noticeably lighter than on a standard EZ Bar Curl, and why the extensors on top of the forearm also work hard to keep the wrists straight.

The angled grip sections of the EZ bar set the hands at a slightly different angle than a straight bar, and many lifters find this version more comfortable on the wrists and elbows. The muscles trained are the same, so the choice between the two comes down to comfort.

Reverse curls usually sit near the end of an arm or pulling session as an accessory to standard curls, used to build the upper forearm and the brachialis for more balanced arm development. They suit lifters of any level, and anyone whose wrists or elbows complain under load can start lighter on the Cable Curl (Reverse Grip), where the weight can be adjusted in small steps.

Muscles Worked

MuscleActivation

Brachialis: Primary
Brachioradialis: Primary
Biceps Brachii: High
Extensor Carpi Radialis: Medium
Deltoid: Low

Instructions

Stand upright with your feet about hip-width apart, holding an EZ bar with an overhand (pronated) grip on the inner angled sections, hands about shoulder-width apart or slightly narrower.
Let the bar hang at arm's length in front of your thighs, with your elbows close to your sides and your wrists straight in line with your forearms.
Brace your core and keep your torso still throughout the set.
Curl the bar upward by bending at the elbows, keeping your upper arms stationary and your wrists straight.
Pause briefly at the top when your forearms are close to vertical and the bar is near upper chest height.
Lower the bar slowly under control until your arms are fully extended.
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.
Swinging the torso
Leaning back or using momentum to start the rep takes work away from the arms and puts the lower back and elbows at risk.
Letting the wrists bend
Letting the wrists drop or cock up instead of staying in line with the forearms strains the wrist and the outer elbow.
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 risk exercise when performed with proper technique. The loads are light and the movement is simple, but the overhand grip asks a lot of the forearm.

The wrists and the outer elbow are the usual strain points. The wrist extensors, which attach at the outer elbow, have to hold the wrists straight against the bar for the whole set, so going too heavy, letting the wrists bend, or adding a lot of reverse-grip volume at once can irritate that area. Because the biceps contributes less with this grip, lifters who try to match their regular curl weight often end up swinging the bar and straining the elbow.

Use a weight you can control for every rep with your wrists straight, and warm up the forearms with a lighter set first. If the overhand grip bothers your wrists, switch to a neutral grip with the Dumbbell Hammer Curl or use the Cable Curl (Reverse Grip) with a lighter load. To progress, slow the lowering phase or try the Dumbbell Zottman Curl, which lowers each rep with a palms-down grip. Stop if you feel sharp pain on the outside of the elbow or in the wrist, and get persistent outer elbow pain checked by a doctor or physical therapist.

Overview

Primary Focus: Biceps
Equipment: Ez bar
Modality: Strength
Difficulty: Beginner

Alternative Exercises

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.
Q: Why can I lift less on reverse curls than on regular curls?: With the palms facing down, the biceps works at a mechanical disadvantage and contributes less, so the brachialis and brachioradialis carry more of the load. In a lab test of maximal isometric elbow flexion, young men produced about half as much force with the forearm pronated as with it supinated, so start well below your usual curl weight.
Q: Is an EZ bar better than a straight bar for reverse curls?: Both train the same muscles. Many lifters find the angled grip of the EZ bar more comfortable on the wrists and elbows, so pick whichever lets you keep your wrists straight without discomfort, or use the Barbell Curl (Reverse Grip) if you prefer a straight bar.
Q: Should I do reverse curls or hammer curls?: Both work the brachialis and brachioradialis. The neutral grip of the Dumbbell Hammer Curl lets the biceps help more, so you can usually lift more, while the overhand grip of the reverse curl takes more of the biceps out and makes the wrist extensors work harder, which is why many programs use both.