EZ Barbell Reverse Grip Curl
Perform the EZ Barbell Reverse Grip Curl to build strong forearms and target the brachioradialis.
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.
How to Do EZ Barbell Reverse Grip Curl
- 1Setup
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.
- 2Setup
Engage your core, keep your chest up, and maintain a slight bend in your knees to provide a stable base throughout the movement.
- 3
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.
- 4
Continue curling until your forearms are fully contracted and the bar is at shoulder height, squeezing your forearms at the top of the movement.
- 5
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.
Variations
Barbell Reverse Curl
Target your forearms and brachioradialis with the barbell reverse curl. This exercise builds grip strength and forearm mass using an overhand grip on a
Barbell Standing Reverse Grip Curl
Strengthen your forearms and brachioradialis with the Barbell Standing Reverse Grip Curl.
Barbell Reverse Preacher Curl
Build strong, defined forearms and improve grip strength with the Barbell Reverse Preacher Curl.
EZ Barbell Reverse grip Preacher Curl
Perform the EZ Barbell Reverse Grip Preacher Curl to build strong forearms and brachioradialis.
Related Exercises
Olympic Barbell Hammer Curl
Build powerful forearms and strong biceps with the Olympic Barbell Hammer Curl. This exercise effectively targets the brachioradialis for peak arm
Dumbbell Peacher Hammer Curl
Perform the Dumbbell Peacher Hammer Curl with a neutral grip, keeping your elbows pinned to your sides.
Dumbbell Hammer Curls (with arm blaster)
Perform Dumbbell Hammer Curls with an arm blaster to effectively isolate and strengthen your brachioradialis and biceps.
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
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