Reverse EZ Bar Curl
The reverse EZ bar curl is an overhand-grip curl that mainly builds the forearms, with the biceps helping. The angled grips on an EZ bar let your wrists sit in a more natural position than a straight bar does. It suits beginners and experienced lifters who want stronger forearms and a better grip.
Muscles worked
The Reverse EZ Bar Curl mainly works your forearms, with your biceps helping.
Setting up
- Load an EZ bar with light weights. You will need much less than for a normal curl, so many people start with just the bar or a couple of small plates.
- Stand tall with your feet about hip-width apart and your knees soft. Pick the bar up with an overhand grip (palms facing down) on the angled sections, with your hands a little inside shoulder-width.
- Wrap your thumbs around the bar and let your arms hang straight, with the bar resting against the front of your thighs and your elbows tucked in by your ribs.
How to do the Reverse EZ Bar Curl
- Take a breath in, stand tall and keep your chest up, with your ribs down and your elbows pinned by your sides.
- Keeping your wrists straight, with your knuckles pointing up and your forearms in line with the bar, start bending your elbows to curl the bar up.
- Raise the bar in a smooth arc, keeping your upper arms still, until your forearms are close to vertical and the bar is around chest height.
- Squeeze your forearms for a brief pause at the top, without letting your wrists bend back.
- Lower the bar slowly over about 2 to 3 seconds until your arms are fully straight again.
- Pause briefly at the bottom without resting the bar on your thighs, then repeat for your reps.
Form tips
- Think of keeping your wrists stiff, as if your hands and forearms are one solid piece. If the bar tips your hands back, the weight is too heavy.
- Squeeze the bar firmly throughout and feel the work along the top of your forearms, not only in your hands.
- Keep your elbows glued to your sides so they do not drift forwards as you curl.
- Take the lowering phase slowly. Controlling the way down is a big part of what makes this exercise work.
- Start lighter than feels necessary. Reverse curls feel much harder than standard curls, and clean reps with a lighter bar are better than sloppy ones.
Common mistakes
Swinging the body
If you are leaning back or using hip drive to get the bar up, reduce the weight. Stand tall, keep your ribs down and let your arms do the lifting.
Wrists bending back
Keep your knuckles pointing up and your wrists in line with your forearms throughout. If you cannot hold that position, lower the weight.
Elbows drifting forwards
Pin your elbows to your sides from start to finish. Letting them travel forwards shifts the work away from the target muscles.
Dropping the bar down fast
Lower the bar over 2 to 3 seconds and stop with your arms fully straight. Do not let it drop and bounce off your thighs.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a challenging but controlled weight, resting 1.5-2 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds between sets. Aim for the last couple of reps to feel hard while keeping good form. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds, as part of a wider programme that includes full-body strength work and cardio. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Reverse EZ Bar Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Reverse EZ Bar Curl FAQs
What muscles do reverse EZ bar curls work?
They mainly train your forearms, with your biceps assisting. They are a good choice if you want stronger forearms and a better grip.
Why are reverse curls so much harder than normal curls?
With your palms facing down, your biceps are in a weaker position and the forearms have to do more of the work. Most people can only curl a lot less weight this way, so start light and build up gradually.
Is an EZ bar better than a straight bar for reverse curls?
Many people find the EZ bar more comfortable because the angled grips put the wrists in a more natural position. A straight bar can feel harsher on the wrists. Use whichever allows you to keep your wrists straight and the reps pain-free. If anything hurts, stop and get it checked.
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