Movement overview

The EZ Barbell Reverse Grip Biceps Curl is an isolation exercise targeting the biceps brachii, with an emphasis on the brachialis and forearm muscles. This exercise uses an EZ bar with a reverse (palms-down) grip to reduce strain on the wrists while effectively engaging the upper arms.

Step-by-step cues

1. Stand upright with feet shoulder-width apart, holding an EZ bar with a reverse grip (palms facing down).
2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
3. Exhale and curl the bar upwards by contracting your biceps, lifting until your forearms are vertical.
4. Pause briefly at the top of the movement, ensuring maximum contraction of the biceps.
5. Inhale and slowly lower the bar back to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.

Technical tips

• Use a weight that allows you to maintain proper form throughout all repetitions.
• Focus on controlled movements; avoid using momentum to lift the bar.
• Keep your wrists straight to minimize strain and maximize bicep engagement.
• Engage your core to maintain stability and prevent swaying during the exercise.
• Ensure a full range of motion by fully extending and contracting your arms with each repetition.