Reverse EZ-Bar Curl: how to do it right
In short: The reverse EZ-bar curl isolates the forearm extensors and the brachioradialis, loaded at mid-range with an overhand grip (palms facing the floor).
How to do it, step by step
- 1Standing, feet hip-width apart, grab the EZ bar overhand on the angled sections, hands shoulder-width apart.
- 2Elbows tight against the torso and fixed, wrists slightly extended and locked for the whole set.
- 3Bend the elbows to raise the bar toward the top of your abdomen, without swinging.
- 4Curl up until you feel the brachioradialis contract, without going so far that tension is lost.
- 5Return under control while the muscle lengthens, without dropping the load, without fully straightening.
- 6Continuous, fluid rhythm, 2 seconds up, 2 to 3 seconds down, no dead time.
The mistake to avoid
Don't bend your wrists down: keep your forearm and hand aligned.
Other common mistakes
- Swinging the torso to throw the bar up: lock your elbows to your body and go lighter if you cheat.
- Letting the wrist break downward: keep it rigid in extension to protect the extensors.
- Fully straightening the arms at the bottom and losing tension: stop just short of full extension.
- Curling too high until the tension releases: stop the lift while the brachioradialis tension is still sharp.
Muscles worked
- Main:
- Forearms
- Supporting:
- Biceps
The brachioradialis is the prime mover thanks to the pronated grip that puts it in a position of strength. The wrist and finger extensors (extensor carpi radialis longus and brevis) work as fixators to keep the wrist stable. The biceps brachii contributes little here, put at a disadvantage by pronation, which refocuses the effort on the forearm.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do the reverse curl correctly?
Standing, feet hip-width apart, take the EZ bar overhand on the angled sections, hands shoulder-width apart. Elbows tight against the torso and fixed, wrists slightly extended and locked for the whole set. Bend the elbows to raise the bar toward the top of your abdomen, without swinging, then return under control without fully straightening your arms. Count 2 seconds up, 2 to 3 seconds down.
How far do I raise and lower the bar?
Stay in the middle zone. At the bottom, stop just short of full extension so you don't lose tension; at the top, stop the lift while the brachioradialis tension is still sharp, without going to the point where the deeply bent elbow releases the effort. The bar goes up to the top of your abdomen, not up to your chin.
Where should I feel the reverse curl?
You should feel the top of the forearm, mainly the brachioradialis, the muscle that runs from the elbow toward the wrist on the thumb side. The wrist extensors work as fixators and heat up too. The biceps contributes little here, put at a disadvantage by the pronated grip, which is exactly the point.
What tempo for the reverse curl?
2 seconds up, 2 to 3 seconds down, continuous movement with no dead time. The tension is highest at mid-range, elbow around 90 degrees, where the load's lever arm is longest. Don't lock out at the top or at the bottom, it's the middle that builds the muscle.