Training the biceps are considered the most significant arm muscle, but if really you want to improve the shape and size of your arms, you might start working on your brachialis. The EZ bar reverse curl is great for building both your brachialis and upper arms.
Since the Brachialis is underneath the biceps, growing them will push the biceps up and out further, making your arms look bigger arms.
The Brachialis also makes the arms look thicker and broader from the front since parts of the Brachialis are visible, lateral to the Biceps.
As the Brachialis grows, this will widen out the arms, making your arms look bigger from all angles.
What Are Reverse Curls?
Reverse curls can be your secret weapon in your quest to build bigger arms and a bigger body.
The reverse biceps curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up, your palms are facing down.
You can execute the reverse grip curl with a straight barbell, dumbbells, or a cable machine. In this article, we will focus on reverse curls with the EZ bar curl. The EZ bar curl isn’t just for gym goers who have difficulty executing a barbell curl with a fully pronated grip.
It is also ideal for those who have wrist tightness because the handles are at an angle, thereby helping those who have difficulty moving with a complete underhand or overhand grip. The EZ bar is the great equalizer, reducing mobility constraints for those who need it.
Benefits Of Reverse EZ Curls
There are numerous EZ reverse barbell curl benefits that you can enjoy when you perform this exercise with the proper form.
- Reverse curls activate muscle groups in your arms, including your biceps brachii and your brachialis, the primary muscle used for elbow flexion.
- Reverse curls improve your grip strength. A strong grip is a big part of successful strength training.
- The reverse biceps curl is sometimes used during the rehabilitation of biceps injuries.
- If you want big biceps and forearms, this is the move for you. Reverse curls will change how your arms look, giving you upper and lower arms you can be proud of.
EZ Bar Reverse Curl
EZ bar tends to be much more comfortable for trainees and allows them to use heavier loads. This is because their grips are slightly more neutral, meaning there is less stress on the wrists. At the same time, they are still pronated enough to really target the brachialis.
Muscle Worked During Reverse EZ bar Curl
Primarily muscle Worked: Brachioradialis
Secondary Muscle Worked: Biceps Brachii, Brachialis
- Load an appropriate amount of weight onto an EZ bar.
- Stand with your feet hip-width apart, and then grab the bar with a shoulder-width overhand (ideally thumbless) grip.
- Keeping your elbows in, bring the EZ bar up to your chest by flexing the elbow.
- Hold the contraction for a moment and lower the bar back down to the arms’ extended position.
- Repeat for desired reps.
Reverse Curl Form & Tips
Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs.
- Your body should remain fixed. Only your biceps should be used to move the weight.
- Pause at the top of the movement and squeeze your biceps.
- A slow controlled descent will increase time under tension, leading to more effective sets, and less risk of injury.
- Ensure that your elbows are kept close to your sides with your knees slightly bent, and your hands gripped tightly to the bar.
- Always select a weight that allows you to have full control of your body throughout the movement.
- Incorporate proper warm-ups, rest, and nutrition into your exercise program.
- Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Reverse EZ Bar Curl Variations
The reverse EZ Bar biceps curl can be performed in a variety of ways to accommodate your fitness level and lifting preference.
EZ Bar Reverse Grip Preacher Curl
- Setup for the EZ bar reverse grip preacher curl by adjusting the seat height of the preacher bench so that the back of your upper arms rest flat on the pads.
- Grasp the bar with an overhand grip (palms facing down).
- Keeping your arms fixed, and only bending at the elbows, curl the weight until your forearms are at 90 degrees to the floor.
- Slowly lower the weight back to the starting position.
- Repeat for desired reps.
Best Reverse EZ Bar Curl Alternative
Before we deep dive into the best Reverse EZ Bar Curl alternatives. We must remember, a good Reverse EZ Bar Curl alternative will be able to satisfy the following criteria:
1. Activate the bicep muscle groups, which is trained in the reverse EZ Bar curl
2. Isolate the muscle groups during execution
3. Train the bicep muscle through a longer range of motion.
Here are the 4 Alternate of Reverse EZ Bar curl that you can do without bench at home or at Gym to build bigger and stronger arm.
1. Dumbbell Reverse Grip Concentration Curl
Reverse Grip Dumbbell Concentration Curl is a great basic move. When done correctly, it can effectively target your arms, forearms, and upper body.
The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles.
- Sit on a bench with your legs apart, grab a dumbbell in one hand (say left hand).
- With your left arm almost fully extended, rest your elbow against the inside of your left thigh. Pronate your wrist so that your palm faces backward.
- Exhale as you curl the dumbbell up towards your shoulder.
- Inhale as you slowly lower the dumbbell to the starting position.
- Repeat with your right arm.
2. Dumbbell Reverse Preacher Curl
The reverse preacher curl is a variation of the standard preacher curl targeting your brachialis muscle, which lies deeper than your biceps brachii in the upper arm.
The reverse bicep preacher curl may be performed by a barbell, dumbbells, or EZ-curl bar. But Dumbbell Reverse curl better provides stability and the full range of motion.
- Adjust the preacher bench seat so that your arms are level with the top of the bench.
- Grab a dumbbell on each hand with a pronated (palms down) grip and rest your arm against the bench with your arm extended fully down.
- Slowly curl the dumbbells up towards your head, keeping your arms on the bench at all times until you reach the top position.
- Hold for a count, squeeze and isolate your biceps.
3. Barbell Reverse Curl
The barbell reverse curl is a non-negotiable component of arm training. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better.
The pronated grip that you are using will engage the brachialis muscles in order for you to be able to move the weight during exercises.
- Grab the bar with a shoulder width grip with your hands on top of the bar (pronated grip)
- Curl the bar up to shoulder level by bending your elbows.
- Lower the bar back down to the arms’ extended position.
- Repeat for desired reps.
4. Dumbbell Reverse Curl
Dumbbell Reverse curl is a variation of the standard bicep curl where the barbell is gripped palms up. The motion is the same, but the change in grip allows for specific arm muscles to be targeted.
- Stand straight, keeping your feet shoulder-width apart. Grab a dumbbell in each hand using an overhand grip, and arms should be fully extended.
- Keeping your upper arms stationary and your back straight, curl the weights up towards your shoulders, exhale as you do so. Use only your forearms for this movement.
- Continue curling the dumbbells until they are at shoulder level and your biceps are fully contracted.
- Return to the starting position in a smooth arc, inhale as you do so.
Are EZ Bar reverse curls good for the forearms?
Yes, the EZ Bar reverse bar curl trains the brachioradialis, which is the long, thick muscle on the thumb side of your forearm. The overhand bicep curl is especially effective for building this muscle because it places the biceps in a weak position, which forces the brachioradialis to lift more of the weight. As mentioned, the movement also trains the forearm extensor muscles.