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 grip curl is great for building both your brachioradialis, brachialis, and upper arms.
Training the brachioradialis is essential for building bigger forearms and for producing powerful pulling movements like chin-ups and rows.
Since the brachialis is underneath the biceps, growing them will push the biceps up and out further, making your arms look bigger arms.
In this blog, we will cover the proper technique for performing the EZ barbell reverse curl, the muscles targeted, the benefits of the exercise, and variations that can be incorporated into your workout routine.
What Are EZ Bar Reverse Curls?
EZ bar reverse curls are a weightlifting exercise that target the muscles of the forearm and biceps.
As the name suggests, the exercise involves curling a barbell, typically an EZ bar, in a reverse grip.
During the reverse curl, instead of holding the barbell with palms facing up, hold it with palms facing down.
This change in grip puts more emphasis on the forearms and less on the biceps, compared to traditional barbell curls.
EZ bar reverse grip curls can be a secret weapon in your quest to build bigger forearms and upper arm.
You can do the reverse grip curl with a barbell, dumbbell, or cable machine.
There are people who have difficulty executing a reverse barbell curl with a fully pronated grip who can benefit from the EZ bar curl.
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.
1. Improved grip strength
Since the reverse grip requires greater use of the forearms, it can help build grip strength, which is important for activities that involve lifting and carrying heavy objects.
2. Enhanced wrist stability
The reverse curl places the wrist in a unique position, which can help improve wrist stability and reduce the risk of wrist injuries.
The Ez bar reverse biceps curl is sometimes used during the rehabilitation of biceps injuries.
3. Increased arm size and definition
Traditional barbell curls tend to place a greater emphasis on the biceps, whereas reverse curls place more emphasis on the forearms.
This can help balance out arm development and reduce the risk of bicep dominance, which can lead to imbalances.
4. Improved overall arm development
By targeting the biceps, forearms, and shoulders, reverse EZ bar curls help to promote overall arm development and enhance athletic performance.
Muscle Worked During Reverse EZ bar Curl
The reverse grip EZ barbell curl primarily muscle worked are Biceps Brachii muscles.
In addition to its target the bicep the Ez reverse curl has the involvement of several synergist muscles, these muscles include,
A handful of other muscles worked or play the role of stabilizer muscles, include your
- Wrist flexors, Obliques, rectus abdominis, deltoids and trapezius muscles are also active, but only for stabilization purposes.
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 bent enough to really target the brachialis.
How To Do Ez Curl With Reverse Grip
- Stand with your feet shoulder-width apart.
- Hold the EZ bar at arm’s length in front of your thighs, with your palms facing down and your elbows close to your body.
- Keeping your upper arms stationary, bend your elbows and curl the bar towards your shoulders. Keep your wrists straight throughout the movement.
- Pause briefly at the top of the movement, then slowly lower the bar back to the starting position.
- Repeat the movement for the desired number of repetitions, typically 8 to 12.
Reps and Sets
- Endurance training: 12–20 reps, 2–3 sets
- Hypertrophy training: 8-12 reps, 3-4
- Strength training: 4-8 reps, 4-6
Techniques and tips for doing the EZ bar reverse curl.
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.
1. Avoid Arching your back
It is important to maintain proper posture in order to avoid injury and target the right muscles.
Avoid arching your back and keep your core engaged throughout the exercise.
2. Avoid Locking your elbows
Locking your elbows at the top of the movement can put unnecessary stress on the joints and reduce the effectiveness of the exercise.
Keep a slight bend in your elbows throughout the movement.
3. Don’t Use too much weight
Always select a weight that allows you to have full control of your body throughout the movement.
Using too much weight can cause improper form and increase your risk of injury.
Start with lighter weights and gradually increase the weight as your strength improves.
4. Avoid Swinging the weight
Focus on using controlled, deliberate movements to curl the bar.
A slow controlled descent will increase time under tension, leading to more effective sets, and less risk of injury.
5. Keep your wrists straight
Keep your wrists straight throughout the movement.
Straight wrists are important to avoid injury and to ensure that you’re targeting the right muscles.
6. Create Mind Muscle Connection
Pause at the top of the movement and squeeze your brachioradialis.
The brachioradialis is the most active at the top of the rep, which occurs at 90 degrees. If you do not perform full range of motion, then you will be depriving yourself of gains.
7. Rest and Recover
Incorporate proper 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
The EZ barbell reverse grip preacher curl is a variation of the reverse EZ bar curl that is performed on a preacher bench.
The preacher bench is a specialized piece of exercise equipment that supports your upper arms and helps isolate the biceps.
How To Do 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 dive into the best reverse EZ bar curl alternatives.
We must remember, a good Ez barbell reverse grip bicep curl alternative will be able to satisfy the following criteria:
1. Activate the forearm muscle groups, which is trained in the reverse EZ Bar curl
2. Isolate the muscle groups during execution
3. Train the forearm muscle through a longer range of motion.
Here are the 4 Alternate of reverse grip EZ Barbell 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.
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.
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.
Frequently Asked Question
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.
Is an EZ Curl Reverse Bar better than a Straight Bar reverse curl?
The EZ curl reverse bar is better than a straight bar for reverse curls because it allows for a more natural grip.
The curved shape of the EZ curl bar reduces stress on the wrists and provides a more comfortable grip, which can help you perform the exercise with proper form and avoid injury.
Additionally, the EZ curl bar can help better isolate the forearms and biceps, which are the primary muscle groups targeted during reverse curls.