Primary musclesBiceps، Forearm
EquipmentBarbell، Full Gym
Level—
Suggested3 × 8–12
Overview
The Reverse Grip EZ-Bar Curl is a curl variation that works the biceps brachii, plus the brachialis and brachioradialis in the forearm. Rather than a standard palms-up hold, you use an underhand grip on the EZ-bar with your palms facing down. That hand position shifts more of the work to the brachialis and brachioradialis.
How to do it
- 1
Stand tall with your feet about shoulder-width apart, then hold the EZ-bar with an reverse grip. Place your hands a little closer than shoulder-width apart.
- 2
Let your arms straighten fully while keeping them tucked close to your sides. This is your starting position.
- 3
Keep your upper arms still, exhale, and curl the bar up by contracting your biceps. At the top, concentrate on squeezing the muscles.
- 4
Hold briefly at the top of the curl, then lower the bar slowly back to the starting position as you inhale.
- 5
Continue for the desired number of repetitions.
Muscles worked
Target
Brachioradialis
Synergists
Brachialis، Biceps Brachii
Stabilizers
Wrist Extensors، Anterior Deltoid
