EZ-Bar Reverse Grip Biceps Curl

Also known as: EZ-Bar Reverse Curl, Reverse Grip EZ-Bar Curl, Reverse Grip Curl

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Body Part: Forearms

Description

Stand tall and curl an EZ bar to your upper chest with your palms facing down to build thicker forearms and stronger elbow flexors. Most of the work lands on the brachioradialis, the muscle on the thumb side of your forearm; your biceps help, and you'll feel the brachialis on the outer upper arm too. The back of your forearm works just to hold the wrists straight. Your hands sit on the angled sections, which is kinder to the wrists than a straight bar. Expect roughly half to two thirds of your regular curl weight.

How to Perform

Load the bar lighter than for a regular curl and pick it up like a deadlift, not by curling it off the floor.
Stand with your feet about hip-width and knees straight but soft, the bar resting against the front of your thighs.
Take an overhand grip on the angled sections, hands about shoulder-width so your forearms run parallel, thumbs wrapped around the bar.
Tuck your elbows against your ribs, pull your shoulders down and lock your wrists so the knuckles line up with your forearms.
Curl the bar up in an arc with your knuckles leading. Your upper arms stay vertical beside your body.
Stop when your forearms are vertical and the bar is at upper-chest height, knuckles pointing at the ceiling, and hold for a second.
Take 2–3 seconds to lower it to fully straight elbows, then start the next rep without bouncing off your thighs.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Do 2–4 sets of 10–15 reps; for heavier work 6–10, as this curl rarely feels good below 6. Stay at one weight and add reps. Once all sets hit 15 with straight wrists and a still torso, add the smallest plates (1.25 kg per side) and work up again from 10. On a light bar that jump is big, so expect a few sessions per step.
The thumb side of your forearm just below the elbow and the outer front of the upper arm do the work, and the forearm pump is solid. A sharp pain on the bony point on the outside of the elbow means stop.
Prone to tennis elbow or sore wrists? Go light, or swap in the Dumbbell Hammer Curl for a few weeks. When this one gets easy, try the EZ-Bar Reverse Spider Curl or slow the lowering to 3–4 seconds.
Substitutes: Barbell Reverse Grip Forearm Curl if there's no EZ bar, Dumbbell Reverse Curl, Reverse Grip Cable Curl, Dumbbell Hammer Curl.

Common Mistakes

Wrists bending back as the bar rises, so your knuckles tip toward you. Drop the weight, squeeze the bar harder and finish with the knuckles pointing at the ceiling.
Elbows drifting forward until your front delts are lifting the bar to your chin. Keep the elbows by your ribs and stop at upper-chest height.
Hands on the inner bends almost touching, or out on the straight ends. Both twist the wrists and let the bar tilt. Hold the angled sections at shoulder width.
Quick half reps that never reach straight arms. Lower for 2–3 seconds until your elbows are fully extended on every rep.