EZ Barbell Reverse Grip Curl
How to do it
Starting position
- Grip the angled part of the EZ bar at shoulder-width with an overhand grip.
- Stand straight with your feet hip-width apart and look forward.
- Pin your elbows firmly to your sides and keep your shoulders from rising.
Movement
- Keep your elbows pinned in place and pull the EZ bar toward your chest.
- Keep the backs of your hands in line with your forearms so your wrists do not bend.
- Pause briefly at the point of contraction and feel the tension in your forearms.
Breathing
Exhale as you raise the bar, and inhale as you lower it.
Cautions
- Bending your wrists excessively strains the wrist ligaments, so be careful.
- If your elbows swing back and forth, forearm tension is lost, so keep them fixed.
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Secondary muscles | Biceps |
| Equipment |  EZ bar |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
11 similar exercises
Representative exercise: EZ Barbell Reverse Grip Curl
- Barbell Reverse Preacher Curl
- Dumbbell Reverse Preacher Curl
- Dumbbell Reverse Grip Biceps Curl
- Cable Reverse Preacher Curl
- Dumbbell Seated Reverse Grip Concentration Curl
- Bottle Weighted Reverse Grip Concentration Curl
- Barbell Reverse Spider Curl
- Barbell Fat Bar Reverse Curl
- Dumbbell Reverse Spider Curl
- Kettlebell Reverse Spider Curl
- Band Reverse Spider Curl
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.
With the EZ bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
EZ Barbell Standing Reverse Wrist CurlHarderEZ Bar Seated Reverse Wrist CurlHarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseDumbbell One Arm Wrist CurlSame muscle · different equipmentWrist RollerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.