Strength Training · Bodybuilding
Reverse EZ-Bar Curl
The reverse EZ-bar curl is a palms-down curl that trains your forearms and upper arms. The angled grips offer a less rigid hand position than a straight bar.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart.
- Grasp matching angled sections of the bar with a palms-down grip, about shoulder-width apart.
- Position the bar in front of your thighs with your arms extended.
- Set your upper arms beside your torso.
- Bend your elbows to curl the bar toward your lower chest.
- Lower the bar back to the starting position.
Form cues
- Keep your knuckles aligned with your forearms
- Keep your knees soft
- Exhale as you lift
Common mistakes
- Swinging the bar upUse a lighter weight so your torso stays still throughout the curl.
- Elbows drifting forwardStop lifting when further height would require your upper arms to move forward.
- Dropping the bar between repsTake about two seconds to lower the bar rather than letting gravity pull it down.
Safety
Excessive weight or bent wrists can irritate your wrists and elbows. Grip fatigue can also cause the bar to slip.
- Test the angled grip with an empty or lightly loaded bar before adding weight.
- Wrap your thumbs around the bar for a secure grip.
- End the set if your grip starts to open.
- Secure added plates with collars.
If the palms-down grip causes wrist or elbow pain, try a lighter neutral-grip curl or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar (optional)
- EZ-Curl Barbell
- Weight Plate (optional)
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Expect to use less weight than you would for a palms-up curl.