Exercise guide · Biceps & Forearms

EZ-Bar Reverse Curl

Reverse EZ-bar curls use an overhand grip to emphasize the brachioradialis and forearms alongside the biceps. Stand tall, hold the angled sections palms down, and curl with elbows fixed at your sides.

Targets: Biceps
Equipment: Barbell
Type: Isolation

Step by step

How to do the EZ-Bar Reverse Curl

Load an EZ-bar lighter than your regular curl and stand with feet hip-width apart.
Take an overhand grip on the angled sections and start with arms extended.
Keep wrists straight and elbows close to your sides before each rep.
Curl the bar up until your forearms are near vertical without swinging your torso.
Lower under control to full extension while maintaining a neutral wrist position.
Continue with smooth reps and consistent posture through the set.

Form cues

Overhand grip on angled sections
Keep elbows tight to your sides
Move with a controlled tempo
Keep wrists neutral throughout

Common mistakes

Using too much weight and swinging the torso
Letting wrists fold backward under load
Allowing elbows to drift forward
Using an excessively narrow grip

Muscles worked

Primary

Biceps

Secondary

Forearms

Safety: Start lighter than your standard EZ-bar curl and reduce load if you feel sharp pain in your wrists or elbows.

Alternatives

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