EZ-Bar Reverse-Grip Bicep Curls
An EZ-bar curl variation performed with a pronated grip to target the forearms and brachialis for arm size and grip strength.
About Exercise
Equipment
EZ Bar
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms, Biceps
Accessory Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors, Extensors
Biceps
8/10Brachialis, Long Head, Short Head
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart holding an EZ-bar with a pronated (overhand) grip at shoulder width, arms fully extended.
- Brace core and keep elbows pinned to your sides.
- Curl the bar upward toward shoulders by flexing elbows.
- Squeeze the forearms and brachialis at the top.
- Lower the bar under control to the starting position.
Coaching Tips
Form Cues
- Knuckles up
- Elbows tucked
- Wrists straight
- Control the drop
Breathing
Exhale as you curl the weight up; inhale as you lower it back down.
Tempo
3-1-1
Range of Motion
Full extension at the bottom to full flexion at the top without elbows drifting forward.
Safety
Safety Notes
- Start light to protect wrists
- Keep wrists neutral to avoid strain
Spotting
Stand behind the lifter; assist lifting the bar only if movement stalls.
Common Mistakes
- Swinging torso
- Flaring elbows
- Curling wrists excessively
- Using momentum
When to Avoid
- Wrist injuries
- Elbow tendonitis
- Acute forearm strain
Flexibility Needed
- Wrist extension flexibility
- Shoulder flexion for arm positioning
Build Up First
- Master basic bicep curl form
- Grip strength competency
Also known as
Reverse EZ-Bar Curl, Pronated EZ-Bar Curl, Overhand EZ-Bar Curl, EZ-Bar Reverse Curl
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