EZ Barbell Reverse-Grip Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

EZ Barbell Reverse-Grip Curl

Step by step instructions, muscle activation and variants for the EZ Barbell Reverse-Grip Curl.

MediumOuter forearm

About this exercise

The EZ barbell reverse-grip curl is a forearm and arm exercise performed with a pronated (overhand) grip, primarily targeting the brachioradialis and forearm extensors. The angled EZ bar reduces wrist discomfort compared to using a straight barbell for reverse curls.

How to Perform

  • Stand upright holding an EZ barbell with an overhand grip on the outer angled grips, palms facing down
  • Let the bar hang at arm's length in front of your thighs
  • Keep your elbows close to your sides and your upper arms stationary
  • Curl the bar upward until your forearms are vertical
  • Squeeze the forearm muscles and brachioradialis at the top
  • Lower the bar slowly and with control back to full arm extension
  • Avoid letting your wrists drop or using body momentum to lift the bar

Muscle Activation

Primary
Outer forearm
Secondary
Biceps

Common Mistakes

Common mistakes content is coming soon.

About the EZ Barbell Reverse-Grip Curl

The EZ Barbell Reverse-Grip Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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