EZ-Bar Reverse Curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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An EZ-bar makes the overhand curl considerably more comfortable than its straight-bar counterpart, since the angled grips take the forced full pronation off your wrists. The brachioradialis still does the bulk of the lifting, so keep loads modest and expect the bar to feel light next to your normal curls.
How to do the EZ-Bar Reverse Curl
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
- Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
- Curl the barbell upwards by contracting your biceps, while exhaling.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Slowly begin to bring the barbell back to the starting position as you inhale.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the EZ-Bar Reverse Curl work?
The EZ-Bar Reverse Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the EZ-Bar Reverse Curl good for beginners?
Yes. The EZ-Bar Reverse Curl is rated beginner: it uses an ez bar and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the EZ-Bar Reverse Curl?
If you cannot do the EZ-Bar Reverse Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Reverse Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the EZ-Bar Reverse Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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