Ez Bar Reverse Grip Curl 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Ez Bar Reverse Grip Curl is a focused biceps exercise that also engages the forearms as a secondary target. Performed with an EZ bar held in an overhand (pronated) grip, this exercise emphasizes the brachialis and brachioradialis muscles, helping to build thicker, more defined arms. By keeping the elbows close to the sides, the core engaged, and the back straight, the movement isolates the biceps while minimizing momentum, allowing for controlled lifting and lowering of the bar. It is an effective isolation exercise that strengthens both the biceps and forearms, improving arm aesthetics and overall pulling strength.
How to Perform
Position yourself upright, feet shoulder-width apart, with the EZ bar resting in front of your thighs.
Wrap your hands around the bar using a pronated (overhand) grip, keeping them evenly spaced.
Tighten your core muscles, lift your chest, and maintain a straight back to ensure proper alignment throughout the movement.
Keep your elbows fixed close to your torso, preventing them from drifting forward or outward.
Slowly curl the bar upward toward your upper chest, focusing on contracting the biceps and forearms throughout the motion.
Pause briefly at the top of the lift to maximize muscle engagement, then lower the bar gradually back to the starting position, controlling the descent.
Breathe steadily—exhale as you lift the bar and inhale as you lower it—to maintain stability and rhythm.
Avoid swinging your body or using momentum, as this reduces the effectiveness of the exercise and increases injury risk.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on slow, controlled movements to maximize biceps engagement.
Keep your elbows tucked close to your torso to isolate the biceps and reduce shoulder involvement.
Avoid swinging your body or using momentum, which decreases effectiveness and risks injury.
Maintain a straight back and engaged core to support proper posture throughout the exercise.
Use a weight that allows full range of motion without compromising form.
Squeeze your biceps at the top of the curl to increase muscle activation.
Lower the bar gradually to prevent strain and ensure constant tension on the muscles.
Ensure your grip is firm but not overly tight to avoid forearm fatigue.
Incorporate this exercise into a balanced arm routine to target different angles of the biceps.
Warm up your arms and wrists beforehand to reduce the risk of injury.
How Not to Perform
Do not let your elbows drift forward or flare out, as this shifts tension away from the biceps.
Avoid swinging your torso or using momentum to lift the bar, which reduces effectiveness and increases injury risk.
Do not use a weight that is too heavy, forcing jerky or incomplete movements.
Do not allow your wrists to bend backward; keep them neutral to prevent strain.
Avoid rounding or arching your back, as this can cause lower-back injuries.
Do not lock your shoulders or shrug while curling, which transfers the load to traps instead of biceps.
Avoid dropping the bar quickly on the way down; uncontrolled lowering reduces muscle engagement and can strain joints.
Do not neglect engaging your core; a loose core can destabilize your posture and compromise form.
Avoid holding your breath during the movement; improper breathing can increase fatigue and tension.
Do not rush repetitions; moving too quickly wastes energy and decreases biceps activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
