EZ Barbell Reverse Grip Curl
EZ Barbell Reverse Grip Curl Video Guide
The EZ Barbell Reverse Grip Curl is a fantastic movement for targeting all the forearm muscles, especially the wrist extensors, brachioradialis muscle, and upper forearms. Using the ez curl bar with a pronated grip and overhand grip reduces unnecessary strain compared to a straight bar while increasing muscle engagement, grip strength, and forearm growth. This reverse curl variation improves arm growth, strengthens the biceps through controlled elbow flexion, and supports well-rounded arm development. It’s a go-to for any arm workout, perfect for lifters wanting maximum muscle activation, better control in pull-ups, stronger arms during heavy lifts, and improved performance on curling exercises, hammer curls, and even cable machine reverse curl variations.
How to Perform the EZ Barbell Reverse Grip Curl
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Stand tall in your starting position, holding the ez bar with an overhand grip, hands shoulder width apart on the angled sections.
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Keep elbows close, arms fully extended in a neutral position before curling.
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Curl the bar toward your shoulders using controlled elbow flexion, avoiding a shorter range or swinging.
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At the top, hold a tight squeeze for maximum contraction.
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Slowly lower the bar through the full range of motion without letting the bar rest, maintaining constant tension.
GymNation Tip: Keep wrists neutral and locked in line with the forearms. If they bend or roll, reduce the load and slow the rep — elbows drive the movement, not the hands.
Personal Trainer Notes:
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Use lighter weights first to avoid strain and maintain proper form.
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Don’t overload—too much weight creates common mistakes and reduces activation.
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Keep your wrists firm to prevent unnecessary strain and protect forearm strength.
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Combine with regular curls, preacher curls, and hammer curls for balanced muscle growth and forearm size.
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Ideal on any pull day where you want to maximise muscle engagement and build a stronger grip.
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Alternative Forearm Exercises
Barbell Reverse Wrist Curl
The Barbell Reverse Wrist Curl targets the wrist extensors (forearm muscles) and helps balance forearm strength to prevent injury and improve grip. It strengthens the top of the forearm for balanced arm development.
Dumbbell One Arm Wrist Curl
The Dumbbell One Arm Wrist Curl isolates one wrist at a time to strengthen the wrist flexors (underside of forearm). It helps improve balance and grip control between both arms.
Cable Wrist Curl
The Cable Wrist Curl builds the wrist flexors (underside forearm muscles) using constant cable tension for smoother, more controlled reps. It’s ideal for improving wrist strength and endurance.
Barbell Wrist Curl
The Barbell Wrist Curl targets the wrist flexors (underside of the forearm), improving grip strength and forearm thickness. It’s a staple for building strong wrists and better lifting control.
Barbell Finger Curls
The Barbell Finger Curls strengthen grip and the forearm flexors by isolating finger flexion. It’s excellent for lifters and athletes who need better grip endurance.
Dumbbell Reverse Wrist Curl
The Dumbbell Reverse Wrist Curl targets the wrist extensors (top of the forearm) and improves forearm balance and grip endurance. It’s excellent for reducing wrist strain and enhancing control.
Dumbbell Seated Palms-up Wrist Curl
The Dumbbell Seated Palms-up Wrist Curl strengthens the wrist flexors and builds the underside of the forearms. It’s great for grip endurance and wrist control.
Wrist Roller
The Wrist Roller builds wrist, forearm, and grip strength by controlling a rolling weight. It’s a classic and effective exercise for total forearm development and endurance.
Barbell Standing Back Wrist Curl
The Barbell Standing Back Wrist Curl strengthens the wrist extensors (top of the forearm) and improves grip control. It’s an excellent move for balanced wrist and forearm development.
EZ Barbell Reverse Grip Curl FAQs
The ez barbell reverse grip curl targets the wrist extensors, brachioradialis muscle, biceps brachii, and upper forearm muscles. This overlooked exercise improves forearm strength, grip, and balanced arm development, offering a direct benefit over regular curls by training the muscles from a different angle.
Yes. Reverse curls are excellent for improving grip strength, boosting forearm growth, and maximising muscle engagement without unnecessary strain. They also help correct imbalances created by straight bar bicep curls or wrist curls, making them essential for stronger arms.
For the ez bar reverse curl, a pronated grip (palms face down) on the angled sections is ideal. It increases constant tension, avoids strain, and supports a full range of motion while keeping elbows close. It also feels more natural than a straight-bar variation.
Absolutely. Because reverse curls prioritise the primary muscle of the forearm extensors and the brachioradialis, they’re perfect for lifters wanting bigger forearms, a stronger grip, and improved control across all upper-body lifts. They fit perfectly into any arm workout, pull day, or chest workouts where grip endurance matters.
