Arms · Elbow flexion

Reverse EZ Bar Curl

The reverse EZ bar curl is a curl with an overhand grip on an EZ bar, so your palms face down. The angled grips are kinder to the wrists than a straight bar, and the overhand position shifts the work from the biceps to the brachioradialis, brachialis and forearm extensors, building forearm size and grip strength.

Also known as: Reverse EZ curl, Overhand EZ bar curl, Reverse barbell curl

Muscle group: Arms
Movement pattern: Elbow flexion
Type: Isolation
Equipment: EZ bar
Difficulty: Beginner

What muscles does the reverse ez bar curl work?

Primary movers

Brachioradialis
Brachialis

Assisting muscles

Biceps brachii
Forearm extensors

The overhand grip puts the biceps at a disadvantage, so the brachioradialis and brachialis do most of the lifting. The extensors on top of the forearm work to hold the wrists straight.

An EZ bar angles the hands, so the wrists can sit in a more natural position. That reduces strain compared with a straight bar, especially at heavier weights.

Because the forearms are a smaller muscle group, the weight is much lighter than for normal EZ bar curls.

Strong forearms and brachialis help grip strength and add thickness to the arm.

How to do the reverse ez bar curl

Setup

1
Stand with your feet shoulder-width apart.
2
Hold an EZ bar with an overhand grip on the outer bends.
3
Keep your elbows at your sides.
4
Stand tall with your chest up.

Execution

1
Curl the bar up toward your shoulders.
2
Keep your wrists straight.
3
Squeeze at the top.
4
Lower slowly until your arms are straight.
5
Keep your elbows at your sides.
6
Do not swing.

Common reverse ez bar curl mistakes

Bending the wrists

Letting the wrists curl takes work off the forearms.

The fix: Keep your wrists straight.

Too heavy

Heavy weights cause swinging.

The fix: Use a light bar.

Swinging

Momentum removes the effort.

The fix: Keep your torso still.

Elbows drifting

Moving the elbows shifts the load.

The fix: Pin your elbows to your sides.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	10–15	Light, 1–2 RIR	60 s
Grip	2–3	12–15	Light	45–60 s
Beginner	2	10	Very light	60 s

Use it as a forearm finisher. Keep it light and slow. Two sessions a week is plenty.

Running the reverse ez bar curl in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Frequently asked questions

What are reverse curls good for?

Forearm size, grip strength and brachialis thickness.

Why use an EZ bar?

It is easier on the wrists than a straight bar.

How heavy should I go?

Light, around half your normal curl weight.

Do reverse curls work the biceps?

Somewhat, but the forearms and brachialis do most of the work.

How often should I do them?

Once or twice a week is enough.

Hercules tracks every reverse ez bar curl you log, shows you last session's numbers before you lift, and flags when your progress stalls.