EZ Bar Reverse Curl

A forearm and brachialis isolation exercise using an EZ-bar with a pronated grip, developing the muscles underneath the biceps and forearm strength.

Instructions

1. Stand upright with your feet shoulder-width apart.
2. Hold an EZ-bar in front of your thighs with a pronated grip (palms facing downward), hands shoulder-width apart, arms fully extended.
3. Keep a slight bend in your elbows and your core tight; avoid arching your back.
4. Curl the bar upward by bending your elbows, keeping your upper arms stationary at your sides.
5. Bring the bar toward your shoulders, maintaining the pronated grip throughout the movement.
6. Pause briefly at the top position, feeling the contraction in your brachialis and forearms.
7. Lower the bar in a controlled manner back to your thighs.
8. Repeat for your desired number of repetitions.

Tips

• The pronated grip shifts emphasis from the biceps to the brachialis and forearms.
• Developing the brachialis increases overall arm size by pushing the biceps outward.
• Keep your upper arms stationary throughout; movement should occur only at the elbows.
• This exercise pairs well with supinated curls to create balanced arm development and address underworked muscles.
• The EZ-bar’s angled grip provides comfort and reduces wrist strain compared to a straight barbell.
• Use lighter weight than you would for standard curls; the pronated grip is inherently weaker.
• Avoid using momentum; this is an isolation exercise requiring controlled, deliberate movement.
• This is an excellent exercise for developing grip strength and forearm endurance.