The EZ bar reverse curl is a very effective isolation exercise which targets the biceps, forearms, and brachialis muscles. Now, this is a very simple exercise as it’s a curl variation but if you use too much weight it can be very difficult if you don’t have sufficient grip and wrist strength.
So, it’s recommended to train with moderate weights for more reps so you can use a full range of motion and prevent injury in the wrists and/or forearms. You can also perform this exercise with dumbbells, cables, or machines as alternative training methods which are also very effective.
So, use the EZ bar reverse curl as a finisher or as a main exercise in your arm training and you’ll see some impressive results.
In This Exercise:
- Target Muscle Groups: Brachioradialis
- Type: Strength
- Mechanics: Isolation
- Equipment: EZ Bar
- Difficulty: Beginner
- Stand while holding an EZ curl bar with a pronated (Overhand) grip and position hands at a shoulder-width distance apart from each other.
- Then, curl the weight all the way up and squeeze for 2 seconds.
- Now, slowly lower the weight back down so arms are extended straight but keep your elbows slightly bent.
- Repeat for the desired number of reps.
Variations & Tips:
- You can perform the reverse curl using dumbbells, cables, or machines alternatively.
- Don’t lock your elbows out at the bottom of the curl to keep tension on the biceps.
- Using a reverse grip activates the top part of the forearms more than when using an underhand grip.
- Try not to swing and use a lot of momentum during the reverse curl to ensure you’re working the muscles efficiently.
- The EZ bar reverse curl works the biceps, brachialis, and brachioradialis muscles.