Reverse Bar Curl

An EZ-bar curl performed with a reverse (overhand) grip that emphasizes the brachialis and forearm muscles while engaging the biceps.

Instructions

1. Stand upright holding an EZ-bar with a reverse (overhand) grip, hands approximately shoulder-width apart, palms facing the floor.
2. Position your arms at your sides with elbows bent slightly. This will be your starting position.
3. While keeping your upper arms stationary, curl the bar upward by contracting your biceps and brachialis.
4. Continue curling until the bar reaches shoulder height, maintaining the reverse grip throughout.
5. Squeeze the muscles at the top of the movement for a brief moment.
6. Lower the bar back to the starting position in a controlled manner, resisting gravity throughout the descent.
7. Repeat for the desired number of repetitions.

Tips

• Hold bar with reverse (overhand) grip, palms facing the floor at all times.
• The EZ-bar grip is more forgiving on the wrists compared to a straight bar.
• Keep elbows pinned to your sides to prevent momentum and isolate the target muscles.
• The reverse grip significantly reduces biceps involvement and emphasizes the brachialis.
• Use a weight lighter than your standard curl weight to maintain proper form.
• This exercise is excellent for building forearm strength and addressing muscular imbalances.