Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredEZ Bar
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Reverse Grip Barbell Curl (EZ Bar) Overview

The reverse grip barbell curl is a variation of the barbell curl and an exercise used to target the muscles of the biceps.

The reverse grip hand positioning will naturally make the biceps more involved in the exercise.

Barbell curls can be performed during your bicep workouts, upper body workouts, or full body workouts.

Reverse Grip Barbell Curl (EZ Bar) Instructions

  1. Grasp an EZ bar with a pronated grip (palms facing down) and position your hands around shoulder width apart. The bar should not be touching your body. This is the starting position.
  2. Slowly curl the bar while looking forward and keeping your elbows tucked in at your sides.
  3. Do not pause, and slowly lower the weight back to the starting position.
  4. Repeat for desired reps.

Reverse Grip Barbell Curl (EZ Bar) Tips

  • Use a full range of motion for this exercise, and focus on slow and controlled rep timing.
  • Focus on moving only at the elbows - keeping your upper arms completely still.