The EZ bar reverse grip curl is a standing curl performed with an overhand, palms-down grip on the angled handles of anEZ barthat trains the brachioradialis and wrist extensors. Turning the palms down takes the biceps brachii out of its strongest position, so the brachioradialis and brachialis lift the bar and the wrist extensors work the whole set to keep the knuckles from dropping. The bends of the bar set the hands half a turn short of full pronation, which most wrists tolerate better than a straight bar. Lifters program it late in an arm or pull session.
What Muscles Does the EZ Bar Reverse Grip Curl Work?
- Primary: Brachioradialis (upper forearm)
- Secondary: Brachialis, wrist extensors (extensor carpi radialis and ulnaris), biceps brachii
- Tertiary: Anterior deltoid, forearm flexors (grip), erector spinae
How Do You Set Up for the EZ Bar Reverse Grip Curl?
Load an EZ bar and pick it up with an overhand grip on the inner angled handles, palms down, hands about shoulder width apart. Stand with your feet hip width apart, knees soft, chest up and shoulders back and down. Let the bar hang at arm's length against the front of your thighs with the elbows just in front of the ribs and the wrists straight, knuckles pointing forward.
How Do You Perform the EZ Bar Reverse Grip Curl?
- Lock the wrists straight with the knuckles level so the bar sits across the back of the hands, not the fingers.
- Curl the bar toward your shoulders, keeping the upper arms still and the elbows in front of the ribs.
- Stop when the forearms pass vertical and the bar is a fist's width from the front of the shoulders.
- Hold the top for one second, pushing the knuckles up so the wrists stay flat under the load.
- Lower the bar slowly until the elbows are straight and the bar rests against the thighs again.
- Reset the wrists and the elbows, then curl the next rep without swinging the hips.
What Are the Key Form Cues?
- Knuckles to the ceiling: hold the wrists flat or slightly extended the whole rep; a dropped wrist takes the load off the extensors and onto the fingers.
- Elbows stay ahead of the ribs: if they drift back, the shoulders start lifting the bar and the forearms lose the work.
- Curl with the back of the hand leading, as if pushing the knuckles toward your nose.
- Keep the shoulders down and the traps quiet on the way up.
- Slow the bottom third of the descent, where the brachioradialis is longest.
What Are the Most Common Mistakes?
- Loading the bar like a supinated curl: the pronated grip lifts far less, so the hips swing and the torso leans back to move the bar; cut the weight until the rep is strict.
- Letting the wrists collapse: the bar rolls down the fingers and the wrist extensors stop working; keep the knuckles level or slightly up.
- Flaring the elbows out to the sides: the upper arms swing and the range shortens; keep them tracking straight ahead.
- Shrugging the shoulders at the top: the upper traps finish the rep and the forearms unload; keep the shoulders down.
- Dropping the bar to the thighs: the eccentric disappears and the forearms only work half the rep; lower on a two-count.
What Are the Best EZ Bar Reverse Grip Curl Variations?
- Pronated curl: the same palms-down curl with two dumbbells, so each forearm works alone and the wrists set their own angle.
- Barbell reverse curl: a straight bar forces full pronation and loads the wrist extensors harder.
- Reverse grip preacher curl: the pad removes the shoulders and stops any hip swing.
- Wide grip biceps curl EZ-bar: an underhand grip on the outer handles moves the work back to the biceps.
- Single arm reverse cable curl: a low pulley keeps tension at the bottom where the bar hangs slack.
How Do You Progress the EZ Bar Reverse Grip Curl?
- Add 5 pounds to the bar once every set reaches the top of the rep range with the wrists flat.
- Build from 10 reps a set to 15 before each weight jump.
- Add a fourth set when three no longer leave the forearms fatigued.
- Lower on a three-count, or hold the top for two seconds with the knuckles pushed up.
How Should You Program the EZ Bar Reverse Grip Curl?
Place the EZ bar reverse grip curl at the end of an arm or pull session, after the supinated curls, once or twice a week. Work 3 sets of 10 to 15 reps with 60 seconds of rest. It pairs with a hammer curl or a wrist curl, which cover the brachialis and wrist flexors the pronated grip leaves out. Keep the load light enough that the wrists stay flat on the last rep.