Reverse EZ Bar Curl

How to Perform the Reverse EZ Bar Curl

Stand upright with your feet shoulder-width apart, holding an EZ bar with an overhand (pronated) grip on the outer angled portions.
Let the bar hang at arm's length in front of your thighs with your arms fully extended.
Keeping your elbows pinned to your sides, curl the bar upward by flexing at the elbows.
Lift until your forearms are slightly past parallel to the floor.
Squeeze the forearm muscles at the top of the movement for a brief pause.
Lower the bar slowly and under control back to the starting position.
Keep your wrists locked in a straight position and your torso stationary throughout.
Repeat for the desired number of repetitions.

Gripping the bar on the wrong angle

Use the outer angled portions of the EZ bar for the most ergonomic wrist position during reverse curls.

Rushing through the reps

Use a deliberate tempo with a 2-second lift and 3-second lower to maximize forearm engagement.

Allowing the upper arms to move forward

Keep your elbows fixed at your sides; moving them forward recruits the front delts and reduces forearm work.

✓The angled EZ bar grip reduces wrist and forearm strain while still targeting the brachioradialis effectively.
✓Develops thicker forearms and improved grip strength for compound lifts.
✓More comfortable to perform than straight bar reverse curls, allowing for higher training volume.

●The EZ bar angle reduces wrist strain compared to a straight barbell, making this ideal for those with wrist issues.
●Use a thumbless (false) grip for even greater forearm activation.
●This exercise pairs excellently with standard EZ bar curls for balanced arm training.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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