How to do an EZ-Bar Reverse Grip Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
EZ Bar
Workouts with EZ-Bar Reverse Grip Curl
Target muscles worked
Instructions for Proper Form
Similar 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.
- Stand square with an EZ-Bar in front of you.
- Grasp 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 Grip Curl
1. Reverse Barbell Curl
96.8 mSCORESWAPPED 323 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.
2. Reverse Dumbbell Curl
81.8 mSCORESWAPPED 236 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.
3. EZ-Bar Curl
98.1 mSCORESWAPPED 204 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.
4. Hammer Curls
99.2 mSCORESWAPPED 192 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.
5. Cable Bicep Curl
94.9 mSCORESWAPPED 110 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.
6. Cable Rope Hammer Curls
72.7 mSCORESWAPPED 98 TIMESCable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.
7. Cross Body Hammer Curls
95.4 mSCORESWAPPED 91 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.
8. EZ-Bar Reverse Close Grip Curl
25.6 mSCORESWAPPED 82 TIMESSimilar 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.
9. Close-Grip EZ-Bar Curl
78.6 mSCORESWAPPED 72 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
10. Preacher Curl
95.9 mSCORESWAPPED 70 TIMESSimilar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.