EZ Barbell Reverse Grip Curl
Perform the EZ Barbell Reverse Grip Curl to build strong forearms and target the brachioradialis.
- Movement
- Isolation
- Force
- Pull
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of EZ Barbell Reverse Grip Curl
Barbell Reverse Curl
Forearms · Brachioradialis · Barbell
Barbell Standing Reverse Grip Curl
Forearms · Brachioradialis · Barbell
Barbell Reverse Preacher Curl
Forearms · Brachioradialis · Barbell
EZ Barbell Reverse grip Preacher Curl
Forearms · Brachioradialis · EZ Barbell
Description
A bicep curl variation exercise where the bar is held with a reverse grip, palms facing down. This targets the brachialis muscle and the forearms along with the biceps.
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How to do EZ Barbell Reverse Grip Curl
- 01Setup
Stand upright with your feet shoulder-width apart, holding an EZ barbell with a pronated (palms-down) grip, hands shoulder-width apart on the outer curves of the bar. Ensure your elbows are close to your sides and the bar rests against your thighs.
- 02Setup
Engage your core, keep your chest up, and maintain a slight bend in your knees to provide a stable base throughout the movement.
- 03
Exhale as you slowly curl the EZ barbell upwards towards your shoulders, keeping your elbows tucked in and only allowing your forearms to move. Focus on contracting the brachioradialis and forearms.
- 04
Continue curling until your forearms are fully contracted and the bar is at shoulder height, squeezing your forearms at the top of the movement.
- 05
Inhale as you slowly lower the EZ barbell back to the starting position with controlled movement, fully extending your arms without locking your elbows.
Tips
- Focus intently on squeezing your forearms and brachioradialis throughout the curl, rather than just moving the weight, to maximize muscle activation.
- Keep your elbows pinned to your sides and avoid letting them flare out or move forward, which can shift tension away from the target muscles.
- Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to further challenge the muscles and promote growth.
- Maintain a neutral wrist position throughout the exercise; avoid flexing or extending your wrists excessively, which can lead to discomfort or injury.
Common mistakes
- Avoid swinging the weight up by arching your back or using your shoulders; instead, reduce the weight and perform the curl with strict form, isolating the forearms and biceps.
- Do not let your elbows move away from your body during the curl; keep them tucked in to maintain tension on the brachioradialis and prevent shoulder involvement.
- Ensure you fully extend your arms at the bottom and achieve a full contraction at the top; avoid half-reps that limit muscle engagement.
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Get Ellim — FreeQuestions
What muscles does EZ Barbell Reverse Grip Curl work?
EZ Barbell Reverse Grip Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.
Is EZ Barbell Reverse Grip Curl good for beginners?
EZ Barbell Reverse Grip Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for EZ Barbell Reverse Grip Curl?
You need EZ Barbell to perform EZ Barbell Reverse Grip Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for EZ Barbell Reverse Grip Curl?
Focus intently on squeezing your forearms and brachioradialis throughout the curl, rather than just moving the weight, to maximize muscle activation. Keep your elbows pinned to your sides and avoid letting them flare out or move forward, which can shift tension away from the target muscles. Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to further challenge the muscles and promote growth. Maintain a neutral wrist position throughout the exercise; avoid flexing or extending your wrists excessively, which can lead to discomfort or injury.
What are common mistakes when doing EZ Barbell Reverse Grip Curl?
Avoid swinging the weight up by arching your back or using your shoulders; instead, reduce the weight and perform the curl with strict form, isolating the forearms and biceps. Do not let your elbows move away from your body during the curl; keep them tucked in to maintain tension on the brachioradialis and prevent shoulder involvement. Ensure you fully extend your arms at the bottom and achieve a full contraction at the top; avoid half-reps that limit muscle engagement.
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Free · iPhone only · Available on the App Store