Smart Workout Diary

EZ Bar Curl Reverse Grip

The reverse grip EZ bar curl is an elbow-flexion exercise performed with an overhand grip on an EZ bar. It primarily trains the forearms, especially the brachioradialis, while also working the biceps. It supports forearm strength, elbow-flexor development, and stronger gripping capacity.

Demonstration

EZ Bar Curl Reverse Grip — demonstration 1
EZ Bar Curl Reverse Grip — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold an EZ bar in front of your thighs with an overhand grip on the angled sections.
  2. Brace: Keep your chest up, shoulders relaxed, wrists neutral, and elbows close to your sides.
  3. Curl: Exhale as you bend your elbows and raise the bar in a controlled arc toward the front of your upper chest.
  4. Pause: Briefly squeeze the forearms at the top without allowing the elbows to travel forward excessively.
  5. Lower: Inhale and slowly lower the bar until the elbows are nearly straight, keeping the bar under control.
  6. Repeat: Use a load that lets you avoid swinging your torso or bending your wrists back.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar
Difficulty
Beginner

Technique tips

  1. Keep wrists stacked: Maintain straight, neutral wrists rather than letting the bar bend them backward.
  2. Control the lowering phase: Lowering slowly helps keep tension on the forearms and avoids relying on momentum.
  3. Keep elbows still: Let the elbows act as the pivot; avoid turning the movement into a shoulder swing.
  4. Start light: The overhand grip can be demanding on the wrists and forearms, so increase load gradually.
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