You’ve likely done reverse curls with barbells but have tried reverse curls with the Ez bar.
EZ bar reverse curl might sound boring but it’s an effective workout to target your bicep and forearm muscles.
Even though EZ bar reverse curls might require much effort for most of us, there are a few things to keep in mind while doing the exercise.
Making sure you have the right form is super important for EZ bar reverse curl.
Don’t stress if you don’t know the proper form or how to do the exercise correctly; we’ve covered many important things, including the proper form and how to do the exercise.
I bet you’ll be eager to add this exercise to your curl bar workout routine after learning about the benefits and pro tips.
How Do You Hold a Bar for Reverse Curls?
Doing EZ bar reverse curls is different from other exercises like EZ bar bicep curls or preacher curls because you hold the bar with your palms facing down instead of up.
This pronated grip position is beneficial for targeting your forearm muscles more effectively, making them stronger.
Additionally, this grip puts less tension on your joints, which can help prevent injuries.
The unique position of your hands during reverse curls ensures that your forearms get a more focused workout, while also reducing the risk of joint strain.
Ez Bar Reverse Curl Muscles Worked
Many people think reverse curls only target the biceps, but that’s not quite right.
The EZ bar reverse curl primarily works your forearm muscles, particularly the brachioradialis, which is part of your outer forearm.
This muscle is crucial in your day-to-day activities as it mainly moves your forearm flexors.
The secondary muscles activated during the movement are your biceps and brachialis (the muscle under the biceps).
These two muscles are engaged mainly during the lifting phase when they get squeezed at the top.
Growing your biceps and brachialis is essential for making your upper arm look more muscular.
How to Do EZ Bar Reverse Curls
Equipment: Ez bar
Primary Muscle Work: Brachioradialis
How to Do
- Stand up straight and grab an EZ bar. Place your palms down and take an overhand grip.
- Relax your elbows and knees. Keep your joints nice and loose.
- Lift the bar all the way up and lower it down with controlled movement.
- Remember to breathe out on your way up and breathe in on your way down. Do this for 12 to 15 reps for 3 to 6 sets.
Pro Tips: Lots of folks don’t like doing reverse curls because it places too much strain on their elbows. To avoid this, try using an EZ curl bar instead. It’s way better for this exercise.
EZ Bar Reverse Curls Benefits
The benefits every lifter should know before executing EZ bar reverse curl.
Balanced Arm Development
As we know, the position of your hands on the EZ bar significantly affects how comfortably and effectively you can perform the exercise.
It also plays a crucial role in promoting balanced arm development.
This is especially helpful for lifters who face challenges with uneven arm sizes, allowing them to work towards achieving symmetry in arm development right from the start of their fitness journey.
Better Grip Strength
Holding the EZ bar in a reverse grip intensifies the workout for your grip muscles, significantly enhancing grip strength, which proves beneficial for other exercises and daily activities.
Moreover, this exercise contributes to joint strength, minimizing negative pressure on joints to increase their strength and flexibility.
EZ bar reverse curls also allow for more repetitions compared to regular curls, as they place less strain on elbows and wrists when performed correctly.
Integrating EZ bar reverse curls into your routine can effectively improve both grip strength and joint health.
Common Mistakes to Avoid
Avoid these mistakes to get better results with EZ bar reverse curls.
Swinging
Swinging is a common mistake during reverse curls that many individuals make.
It typically happens for two main reasons: using heavy weights and relying too much on momentum instead of controlled muscle movement.
Reverse curls are generally not suited for heavy lifting because the forearms may struggle to handle such stress and weight unless using a supinated grip, which changes the dynamics.
Instead, training your forearms gradually with a progressive overload method can strengthen them effectively.
Regarding momentum, while some use of momentum can be acceptable, excessive reliance on it can hinder your performance and the effectiveness of the exercise.
It’s important to maintain control throughout the movement by focusing on mindful execution.
Not Keeping Your Wrists Neutral
Ensure you grip the EZ bar tightly and focus on keeping your wrists and elbows aligned during the lift.
This prevents excessive bending of the wrists at the top of the movement.
Maintaining alignment also promotes smoother movements, reducing negative tension on your joints and allowing for greater muscle development.
By paying attention to these details, you can optimize your EZ bar reverse curls for improved effectiveness.
Flaring Elbows
Make sure to keep your elbows close to your body when you’re doing Ez bar reverse curls.
If you stick your elbows out too much, it could hurt your elbow joints and activate the wrong muscle group.
So, remember to tuck those elbows in to get all the tension in your forearm and bicep.
Alternatives
Barbell Reverse Curl
The barbell reverse curl is ideal for targeting both your forearms and biceps effectively.
Its execution style is similar to that of the EZ bar reverse curl, and it works the same muscles.
However, using a barbell allows you to target your muscles from different angles, potentially developing various muscle groups in your arms.
The barbell itself provides the advantage of being usable even without additional weights, making it a practical choice for beginners.
While many aspire to use barbells in their workouts, it’s typically recommended for those with some experience in exercising, ensuring proper form and technique for optimal results and safety.
EZ Bar Drag Curl
The EZ bar drag curl differs from typical resistance exercises.
Despite its name suggesting a “Drag Curl,” the focus is more on dragging the bar close to your body than on traditional curling.
You’ll pull the bar as close to your body as possible, maintaining this position as you lower it down in a controlled manner.
This exercise effectively builds your biceps and strengthens your shoulders, making it a valuable addition to your workout routine.
Variations
- Wide and Close Grip Reverse Curl
- Dumbbell Zottman Curl
Wide and Close Grip Reverse Curl
Using both wide and close grips for reverse curls can significantly enhance muscle development in your arms.
Executing reverse curls with both grip positions allows you to target different parts of the biceps more effectively: the wide grip emphasizes the short head of the biceps, while the close grip targets the long head.
This dual approach provides a comprehensive pump for your biceps, contributing to overall arm development.
Whether you use both variations in one session or alternate between them, you can achieve a satisfying pump in your arms.
Dumbbell Zottman Curl
The dumbbell Zottman curl incorporates several movements that provide a comprehensive workout for your arm muscles.
This exercise consists of four phases, each contributing to a thorough arm workout.
It primarily targets the biceps brachii, while the secondary muscles engaged include the brachioradialis and brachialis.
Performing the Zottman curl is beneficial for building stronger arms and promoting balanced arm development, as it involves using dumbbells that allow independent movement of each arm.
Final Thoughts
The EZ bar reverse curls exactly as it sounds, facing your palms down and lifting the weight. This makes them a valuable addition to any curl bar workout routine.
But many gym enthusiasts miss out on a lot of important things.
It’s not just about curling up and down the weight in reverse; it’s more than that.
Proper form and hand placement play a big role in this exercise.
Fortunately for you, in this article, we discussed everything from benefits to pro tips to get the best results from this exercise.
Featured image by Barbend edited by SA
