How to do the EZ Barbell Reverse Grip Curl
ForearmsEZ-BarIntermediate
The EZ-bar reverse grip curl is one of the most effective tools for building thick, resilient forearms and bulletproofing your wrists against injury. The angled grip of the EZ-bar reduces wrist strain compared to a straight bar, letting you train harder and more consistently over time.
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Primary
Forearms
Secondary
Grip
Step-by-step
- Grip the EZ-bar at the outer angled bends with an overhand pronated grip, hands shoulder-width apart and wrists neutral.
- Brace your core, pin your elbows to your sides, and initiate the curl by driving your knuckles upward toward your shoulders.
- Pause briefly at the top with full contraction, resisting the urge to let the wrists collapse downward.
- Lower the bar under full control over a 2 to 3 second count until your arms are completely extended before the next rep.
Common mistakes
- Allowing the elbows to drift forward during the curl, which shifts load off the forearms and onto the front delts — keep elbows locked at your sides throughout the entire movement.
- Using excessive weight that forces the wrists to break and flex downward, defeating the purpose of the exercise — drop the load and maintain a firm neutral wrist position.
- Rushing the eccentric and dropping the bar fast, which wastes half the muscle-building stimulus — own the descent with deliberate control on every single rep.
Pro tip — At the top of each rep, actively resist wrist extension by consciously keeping your knuckles driving upward rather than letting the bar pull your wrists into flexion, this small adjustment dramatically increases brachioradialis and extensor activation.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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