Reverse EZ Bar Curl: How To Do & Muscles Worked

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The Reverse EZ Bar Curl is a variation of the traditional bicep curl, where you use an overhand (pronated) grip on an EZ curl bar.

This grip shifts the emphasis from the biceps brachii to the brachialis and brachioradialis. This doesn’t mean the bicep is not working, but its contribution is reduced.

When you pick up the EZ curl bar, you’ll notice the angled grips, which make it super easy to adopt a semi-pronated grip. If you don’t fully pronate your grip, your workouts will be more comfortable, and you will be less likely to hurt your wrists.

This subtle yet powerful modification makes the Reverse EZ Bar Curl essential to any comprehensive arm training regimen.

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

Know More: 55+ Top Bicep Exercises With Dumbbell, Barbell, and Cable
EZ bar reverse grip curl
Table of Contents

Reverse EZ Bar Curl Muscles Worked

Muscle Worked During Reverse EZ Bar Curl

How To Do Ez Reverse Grip Curl

  1. Stand tall with your feet shoulder-width apart, core engaged, and chest up. A slight bend in the knees is fine.
  2. Grip the EZ bar with an overhand (pronated) grip. Your hands should typically be on the angled portions of the bar, roughly shoulder-width apart or slightly narrower.
  3. Let the bar hang at arm’s length in front of your thighs, palms facing your body or slightly down.
  4. Keep your elbows close to your torso and curl the bar toward your shoulders.
  5. Pause briefly at the top of the movement, typically when your forearms are near vertical or the bar is close to your shoulders.
  6. Lower the bar back to the starting position slower than you lifted it.
  7. Repeat the movement for the desired number of repetitions, typically 8 to 12.
Reverse EZ bar Curl
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Tips and Techniques

  • Start with approximately 60-70% of the weight you would use for standard bicep curls. The brachioradialis and brachialis are generally less developed than the biceps brachii, necessitating a more moderate load.
  • Maintain a neutral wrist position throughout the entire range of motion. Think of your hands as hooks that are simply holding the bar.
  • Do a full range of motion and ensure you’re lowering the bar completely at the bottom of the movement (without hyperextending the elbow).
  • Keep your elbows pinned to your sides throughout the entire movement. This will maintain the focus on the target muscles and prevent unwanted shoulder involvement.
  • A slow and controlled descent will increase time under tension, leading to more effective sets and less risk of injury.
  • Keep your wrists straight.
  • To build endurance, do 12–20 reps, to build muscle, 8–12 reps, and to build strength, 4–8 reps.

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 performed on a preacher bench that supports your upper arms and helps isolate the biceps.

The primary benefit of the preacher bench is that it immobilises the humerus (upper arm) by bracing your triceps against the pad.

In a standard reverse curl, even with good form, there’s a tendency (especially as fatigue sets in or weight increases) to use a slight shoulder flexion to initiate or complete the lift. 

This strictness means you’ll likely have to use less weight on a preacher reverse curl than a standing one, but the quality of each rep and the tension on the target muscles can be significantly higher. It’s about quality over quantity.

How To Do EZ Bar Reverse Grip Preacher Curl

How To Do

  1. The 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 rests 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.

FAQs

Are EZ Bar reverse curls good for the forearms?

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

Because the overhand bicep curl weakens the biceps and requires the brachioradialis to lift greater weight, it is particularly effective for building this muscle.

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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