EZ-Bar Reverse Curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
The EZ-bar reverse curl is a curl with an overhand grip, palms facing down, on the angled grips of an EZ bar. It works the biceps, with the forearm muscles assisting. Most people curl less weight this way than with their palms up, so start light.
How to do the EZ-Bar Reverse Curl
- Stand tall holding an EZ bar on its angled grips with an overhand grip, palms facing down.
- Keep your elbows at your sides and your wrists straight.
- Curl the bar up until your forearms are close to vertical.
- Lower it slowly until your arms are almost straight.
Muscles worked
Common mistakes
- Wrists bending back — keep your knuckles in line with your forearms; a dropped wrist takes the load off the forearm muscles.
- Using your normal curl weight — the overhand grip is weaker; start lighter and keep the reps strict.
- Swinging the bar up — if your hips move, the weight is too heavy.
Where it fits in a workout
Use it at the end of an arm or pull day for the forearms.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Logging the EZ-Bar Reverse Curl in SetGrip
SetGrip logs the EZ-Bar Reverse Curl as weight and reps; enter the bar and plates as one total.
Variations and alternatives
Similar exercises
Without ez bar
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
Track the EZ-Bar Reverse Curl in SetGrip
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. Text: SetGrip. General information, not medical or coaching advice.