EZ Bar Reverse Curl
Primary
Biceps
Secondary
Brachioradialis, Brachialis, Forearms
Equipment
Ez Bar
Difficulty
Intermediate
Type
Pull
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Include in arm workouts for complete bicep and forearm development. The EZ Bar Reverse Curl — a isolation pulling movement — is one of the most effective ways to train your biceps, with secondary work on your Forearms and Biceps Brachii.
Everything You Need to Know About the EZ Bar Reverse Curl
The EZ Bar Reverse Curl is a intermediate difficulty exercise that targets your Brachioradialis and Brachialis. It's a popular choice for building strength and muscle in these areas. When should you use it? Include in arm workouts for complete bicep and forearm development. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting bigger forearms and arm width. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the EZ Bar Reverse Curl work?
Primary
Secondary
Stabilizers
Step-by-step: EZ Bar Reverse Curl
- 1
Stand holding an EZ bar with overhand grip palms facing down.
- 2
Keep feet shoulder-width apart and core engaged.
- 3
Curl the bar up keeping elbows pinned to your sides.
- 4
Squeeze forearms and brachialis at the top position.
- 5
Lower the weight slowly under control to starting position.
- 6
Repeat for desired repetitions without swinging.
What are the best tips for the EZ Bar Reverse Curl?
The EZ bar reduces wrist strain compared to straight bar.
Keep wrists straight not bent during the movement.
Use lighter weight than regular curls for proper form.
Focus on forearm and brachialis contraction at peak.
Mistakes to watch for on the EZ Bar Reverse Curl
Using too much weight causing wrist strain.
A poor grip during the EZ Bar Reverse Curl limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Allowing wrists to bend during the curl movement.
A poor grip during the EZ Bar Reverse Curl limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Swinging body to generate momentum.
Bouncing or using momentum during the EZ Bar Reverse Curl takes work away from your Brachioradialis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not completing full range of motion each rep.
Cutting the range of motion short on the EZ Bar Reverse Curl means your Brachioradialis never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Who should do the EZ Bar Reverse Curl?
Intermediate lifters wanting bigger forearms and arm width.
How to Program the EZ Bar Reverse Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the EZ Bar Reverse Curl?
Reverse Curl
Hammer Curl
Zottman Curl
Other Variations
- Barbell Reverse Curl
- Dumbbell Reverse Curl
- Cable Reverse Curl
- Preacher Reverse Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the EZ Bar Reverse Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use lighter weight than regular curls.
- Keep wrists straight throughout.