Reverse EZ Bar Curl: Muscles Worked, Benefits and Alternate

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Training the biceps is considered the most significant arm muscle, but you might start working on your brachialis if you want to improve your arm shape and size.

The EZ bar reverse grip curl is great for building both your brachioradialis, brachialis, and upper arms.

Training the brachioradialis is essential for building bigger forearms and for producing powerful pulling movements like chin-ups and rows.

The brachialis is located under the biceps, so growing it will make your arms look bigger.

This blog explains how to correctly do the EZ barbell reverse curl, which muscles are being worked on, and its variations.

EZ bar reverse grip curl
Table of Contents

What Are EZ Bar Reverse Curls?

EZ bar reverse curls are a weightlifting exercise that targets the forearm and biceps muscles. As the name suggests, the exercise involves curling a barbell, typically an EZ bar, in a reverse grip.

It can be a secret weapon in your quest to build bigger forearms and upper arms.

During the reverse curl, instead of holding the barbell with palms facing up, hold it with palms facing down.

This change in grip puts more emphasis on the forearms and less on the biceps than traditional barbell curls.

You can do the reverse grip curl with a barbell, dumbbell, or cable machine.

You must try the EZ bar curl if you have difficulty doing a reverse barbell curl with a fully pronated grip. It is Wrist-friendly.

EZ Bar Reverse Curl
Know More: 55+ Top Bicep Exercises With Dumbbell, Barbell, and Cable

Muscle Worked During Reverse EZ Bar Curl

The reverse grip EZ barbell curl’s primary muscle worked is the Biceps Brachii muscles.

In addition to its targeting the bicep, the Ez reverse curl involves several synergist muscles, including,

A handful of other muscles worked or play the role of stabilizer muscles, including your

Muscle Worked During Reverse EZ Bar Curl

How To Do Ez Curl With Reverse Grip

The EZ bar tends to be much more comfortable for trainees, allowing them to use heavier loads.

This is because their grips are slightly more neutral, meaning the wrists have less stress. At the same time, they are still bent enough to really target the brachialis. 

  1. Stand with your feet shoulder-width apart.
  2. Hold the EZ bar at arm’s length in front of your thighs, with your palms facing down and your elbows close to your body.
  3. Keep your arms still, bend your elbows, and pull the bar toward your shoulders.
  4. Keep your wrists straight throughout the movement.
  5. Pause briefly at the movement’s top, then slowly lower the bar back to the starting position.
  6. Repeat the movement for the desired number of repetitions, typically 8 to 12.
Reverse EZ bar Curl

Reps and Sets

  • Endurance training: 12–20 reps, 2–3 sets
  • Hypertrophy training: 8–12 reps, 3-4
  • Strength training: 4–8 reps, 4-6
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Techniques and tips for doing the EZ bar reverse curl.

Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs.

  • Avoid arching your back and keep your core engaged throughout the exercise.
  • Always select a weight that gives you full-body control throughout the movement.
  • Start with lighter weights and gradually increase the weight as your strength improves.
  • Focus on using controlled, deliberate movements to curl the bar.
  • A slow and controlled descent will increase time under tension, leading to more effective sets and less risk of injury.
  • Keep your wrists straight.
  • Pause at the top of the movement and squeeze your brachioradialis.
  • Incorporate proper rest and nutrition into your exercise program.
  • Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Reverse EZ Bar Curl Variations

The reverse EZ Bar biceps curl can be performed in various ways to accommodate your fitness level and lifting preference.

1. EZ Bar Reverse Grip Preacher Curl

The EZ barbell reverse grip preacher curl is a variation of the reverse EZ bar curl that is performed on a preacher bench.

The preacher bench is a specialized piece of exercise equipment that supports your upper arms and helps isolate the biceps.

How To Do EZ Bar Reverse Grip Preacher Curl

How To Do EZ Bar Reverse Grip Preacher Curl

  1. Setup for the EZ bar reverses grip preacher curl by adjusting the seat height of the preacher bench so that the back of your upper arms rest flat on the pads.
  2. Grasp the bar with an overhand grip (palms facing down). 
  3. Keep your arms straight and bend only at the elbows.
  4. Curl the weight until your forearms are 90 degrees to the floor.
  5. Slowly lower the weight back to the starting position.

Benefits Of Reverse EZ Curls

There are numerous EZ reverse barbell curl benefits that you can enjoy when you perform this exercise with the proper form.

  • The reverse grip can help build grip strength and forearm size.
  • It can help improve wrist stability and reduce the risk of wrist injuries.
  • The EZ bar reverse biceps curl is sometimes used to rehabilitate biceps injuries.
  • Traditional barbell curls tend to emphasize the biceps more, whereas reverse curls place more emphasis on the forearms.
  • Improve overall size and strength by working the biceps and forearms.

Best Reverse EZ Bar Curl Alternative

Before we dive into the best reverse EZ bar curl alternatives.

We must remember, a good Ez reverse curl alternative will be able to satisfy the following criteria:

  • Activate the forearm muscle groups trained in the reverse EZ Bar curl.
  • Isolate the muscle groups during execution.
  • Train the forearm muscle through a longer range of motion.

Here are the 4 Alternate reverse grip EZ curls you can do without a bench at home or the Gym to build bigger and stronger arms.

1. Dumbbell Reverse Grip Concentration Curl

Reverse Grip dumbbell concentration curl is a great basic move. It can effectively target your arms, forearms, and upper body when done correctly.

The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles.

Reverse Grip Dumbbell concentration curl

2. Dumbbell Reverse Preacher Curl

The reverse preacher curl is a variation of the standard preacher curl targeting your brachialis muscle, which lies deeper than your biceps brachii in the upper arm.

A barbell, dumbbell, or EZ-curl bar may perform the reverse bicep preacher curl. But the dumbbell reverse curl provides stability and the full range of motion better.

Dumbbell Reverse Preacher Curl

3. Barbell Reverse Curl

The barbell reverse curl is a non-negotiable component of arms training. A standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better.

The pronated grip you are using will engage the brachialis muscles to move your weight during exercises.

Frequently Asked Question

Are EZ Bar reverse curls good for the forearms?

Yes, the EZ Bar reverse bar curl trains the brachioradialis, which is the long, thick muscle on the thumb side of your forearm.

The overhand bicep curl is especially effective for building this muscle because it places the biceps in a weak position, forcing the brachioradialis to lift more weight. As mentioned, the movement also trains the forearm extensor muscles.

Is an EZ Curl Reverse Bar better than a Straight Bar reverse curl?

The EZ curl reverse bar is better than a straight bar for reverse curls because it allows for a more natural grip.

The curved shape of the EZ curl bar reduces stress on the wrists and provides a more comfortable grip.

The EZ curl bar can also help better isolate the forearms and biceps.

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