EZ Barbell Reverse Grip Curl exercise animation (Male)

EZ Barbell Reverse Grip Curl

Target muscle
Brachioradialis
Synergist muscles
Biceps Brachii, Brachialis
Equipment
EZ Barbell
Body part
Forearms
Type
Strength

The EZ barbell reverse grip curl is a standing arm exercise that primarily targets the brachioradialis of the forearm, with the biceps brachii and brachialis assisting. Using an overhand (palms-down) grip on the EZ bar's angled handles shifts the work onto the forearm and outer arm, making it a useful way to build forearm size and grip-friendly elbow flexion.

How to do the EZ Barbell Reverse Grip Curl

  1. 1Load an EZ bar with a lighter weight than you would use for a standard curl, since the reverse grip is weaker.
  2. 2Stand tall with your feet shoulder-width apart and grip the bar overhand (palms facing down) on its angled inner handles, hands roughly shoulder-width.
  3. 3Let the bar hang at arm's length against your thighs and pin your elbows close to your sides.
  4. 4Keeping your upper arms still, curl the bar upward by bending only at the elbows.
  5. 5Raise the bar until your forearms are near vertical, squeezing the brachioradialis and forearm at the top.
  6. 6Lower the bar under control back to the starting position, resisting the weight on the way down.
  7. 7Complete your reps, then set the bar down safely.

Form tips

  • Keep your wrists firm and straight in line with your forearms rather than letting them droop, so the load stays on the brachioradialis.
  • Use the angled grips of the EZ bar to keep your wrists in a comfortable, slightly rotated position and reduce wrist strain.
  • Move at a controlled tempo and focus on feeling the outer forearm work, rather than chasing heavy weight.
  • Pin your elbows to your torso throughout the set to isolate elbow flexion and keep the shoulders out of it.

Common mistakes

  • Using too much weight, which forces you to swing the load up and shifts work away from the brachioradialis.
  • Swinging the torso or leaning back to heave the bar, which uses momentum instead of the forearm and arm muscles.
  • Letting the wrists bend backward under load, which strains the wrist and reduces tension on the target muscle.
  • Letting the elbows drift forward or flare out, which turns the movement into a partial front raise and loses the curl.
  • Cutting the range short at the bottom, which limits the stretch and the brachioradialis's work.

Frequently asked questions

What muscles does the EZ barbell reverse grip curl work?

It primarily works the brachioradialis in the forearm, with the biceps brachii and brachialis assisting. The overhand grip emphasizes the forearm and outer arm more than a standard supinated curl.

Why use a reverse grip instead of a regular curl?

The overhand, palms-down grip puts the brachioradialis and forearm under more tension, so it builds forearm size and a thicker-looking arm that a standard curl can miss.

Why can I lift less on a reverse grip curl?

The pronated grip is a mechanically weaker position than a supinated curl, so you will naturally handle lighter loads. Use a lighter weight and prioritize clean form over the number on the bar.

How many sets and reps should I do?

Because it targets a smaller muscle, 3–4 sets of 10–15 reps with a controlled tempo works well. Choose a load you can move without swinging or rocking your torso.

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