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Forearms · Beginner

EZ Bar Reverse Bicep Curl

Pronated EZ-bar curl emphasizing the forearms and brachialis while the torso remains still.

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Exercise overview

Training details

ForearmsBiceps

Equipment

Ez Bar

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding the EZ bar with an overhand grip, arms extended, and wrists aligned with the forearms.
  2. 02Brace your trunk and keep the elbows close to your sides without using the shoulders to initiate the curl.
  3. 03Curl the bar upward until the forearms approach vertical or before the wrists begin to fold.
  4. 04Pause briefly while keeping the knuckles lifted and the shoulders relaxed.
  5. 05Lower the bar under control to full elbow extension and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationEZ-Bar CurlRelated variationBand Reverse CurlRelated variationBarbell Biceps CurlRelated variationEZ Bar Close Grip Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Bar Reverse Bicep CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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