How to do an EZ-Bar Reverse Close Grip Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
EZ Bar
Workouts with EZ-Bar Reverse Close Grip Curl
Target muscles worked
Instructions for Proper Form
Similar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength and pronates the forearms, which can be a way to train for functional applications of biceps strength. The EZ-Bar allows for a more comfortable grip compared to a straight bar, while the close grip emphasizes the long head of the biceps and forearm muscles.
- Stand square with an EZ-Bar in front of you.
- Grasp the inner bends of the EZ-Bar with both hands in an overhand grip.
- Keep your core engaged, back straight and chest up to maintain good posture.
- Lock your elbows to your sides.
- Engage your biceps to raise the EZ-Bar in an arc toward your chest.
- Hold there for a moment before returning to your starting position with control.
Alternatives & Variations to EZ-Bar Reverse Close Grip Curl
1. EZ-Bar Reverse Grip Curl
48.4 mSCORESWAPPED 285 TIMESSimilar to other curls, this isolation exercise targets the biceps and forearms. The reverse grip enhances wrist and forearm engagement, making it an excellent option for building grip strength and forearm size. The use of an EZ-Bar adds stability compared to barbell or dumbbells, ensuring better form and allowing you to focus on exertion rather than stabilizing the weight.
2. Reverse Barbell Curl
96.8 mSCORESWAPPED 109 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.
3. Close-Grip EZ-Bar Curl
78.6 mSCORESWAPPED 95 TIMESClose-Grip EZ-Bar Curl is an isolation exercise that targets the biceps. The close grip emphasizes the outer part of the biceps, providing a slightly different muscle activation compared to standard bicep curls. The EZ-Bar offers a more comfortable grip and adds stability, helping you focus on exertion rather than stabilizing the movement. This variation is excellent for adding diversity to your bicep workouts.
- Intermediate
- Biceps
- EZ Bar
4. EZ-Bar Curl
98.1 mSCORESWAPPED 95 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
5. Reverse Dumbbell Curl
81.8 mSCORESWAPPED 62 TIMESTargets the forearms and biceps with a focus on grip strength and arm stability. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance.
6. Hammer Curls
99.2 mSCORESWAPPED 55 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
7. Cable Bicep Curl
94.9 mSCORESWAPPED 47 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
8. Barbell Curl
98.5 mSCORESWAPPED 27 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
9. Cross Body Hammer Curls
95.4 mSCORESWAPPED 26 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
10. Behind the Back Cable Bicep Curl
71.4 mSCORESWAPPED 24 TIMESAn isolation bicep exercise performed with the cable behind the back to emphasize peak contraction and full range of motion. It offers a unique angle that can lead to increased bicep growth and improved arm aesthetics.