EZ-bar Reverse Curl
EZ-bar Reverse Curl is a resistance exercise - elbow flexion exercise involving Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Brachialis, Brachioradialis
- Secondary muscles
- Biceps brachii, Forearm gripping muscles
- Exercise type
- Resistance exercise - elbow flexion
Exercise technique
- EZ bar
Grip the angled bar sections evenly with your palms facing down.
- Stance
Stand at a comfortable width with your torso upright.
- Lower start
Hold the bar in front of your thighs and position your elbows beside you.
- Hand alignment
Keep your wrists aligned with your forearms without letting them fall backward.
- Curl
Exhale as you bend your elbows and raise the bar toward your upper torso.
- Upper limit
Pause briefly without moving your shoulders forward, maintaining the palms-down grip.
- Lower
Lower the bar with control and comfortably extend your elbows without loosening your fingers.
Key technique points
- Maintain a closed overhand grip.
- Do not let your wrists fall backward.
- Do not turn your palms upward.
- Keep your upper arms stable.
- Choose a light load suitable for the forearms.
- Slow the descent.
Common mistakes
Dropping the wrists
Do not carry the bar with your wrists bent backward; use a load that allows the forearm extensors to stabilize them.
Rotating the grip
Do not turn your palms upward at the top and switch to a regular curl; maintain the reverse grip throughout.
Swinging the torso
Do not throw yourself backward from the waist to lift the bar or reduce the forearm emphasis through momentum.
Driving the elbows forward
Do not move your shoulders to raise the bar; keep your upper arms beside your torso.
Open-finger grip
Do not leave the bar loosely on your fingertips; maintain control with your thumbs wrapped around it.
Fast descent
Do not drop the bar onto your thighs; slowly complete the descent, which is more demanding with the reverse grip.
Frequently asked questions
EZ-bar Reverse Curl: why is “Dropping the wrists” a mistake?
Do not carry the bar with your wrists bent backward; use a load that allows the forearm extensors to stabilize them.
EZ-bar Reverse Curl: why is “Rotating the grip” a mistake?
Do not turn your palms upward at the top and switch to a regular curl; maintain the reverse grip throughout.
EZ-bar Reverse Curl: why is “Swinging the torso” a mistake?
Do not throw yourself backward from the waist to lift the bar or reduce the forearm emphasis through momentum.
EZ-bar Reverse Curl: why is “Driving the elbows forward” a mistake?
Do not move your shoulders to raise the bar; keep your upper arms beside your torso.
EZ-bar Reverse Curl: why is “Open-finger grip” a mistake?
Do not leave the bar loosely on your fingertips; maintain control with your thumbs wrapped around it.
EZ-bar Reverse Curl: why is “Fast descent” a mistake?
Do not drop the bar onto your thighs; slowly complete the descent, which is more demanding with the reverse grip.
What should I focus on when doing EZ-bar Reverse Curl?
Maintain a closed overhand grip. Do not let your wrists fall backward. Do not turn your palms upward. Keep your upper arms stable. Choose a light load suitable for the forearms. Slow the descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.