EZ-Bar Reverse Curl

oec:ez-bar-reverse-curl

An isolation arm exercise performed with a pronated grip on an EZ-curl bar to emphasize the brachioradialis and brachialis.

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Also called: Reverse Bar Curl, Reverse EZ-Bar Curl, EZ-Bar Reverse Biceps Curl

How to do it

Load an EZ-bar to the appropriate weight and secure it with collars.
Stand upright with feet hip-width apart and knees slightly unlocked.
Grasp the outer downward-sloping ridges of the bar with a full overhand, pronated grip at approximately shoulder width.
Let the bar rest against the front of your thighs with your arms extended and elbows kept close to your torso.

Keeping your upper arms pinned to your sides, curl the bar upward by flexing your elbows.
Continue raising the bar until your forearms are nearly vertical and you achieve a strong contraction in the forearms and upper arms.
Pause briefly at the top while keeping your wrists firm and neutral.
Lower the bar under control along the same path back to the starting position until your elbows are fully extended.

Exhale as you curl the bar upward, and inhale as you lower it with control.

Swinging the torso to generate momentum.: Brace your core and reduce the load so the movement is driven solely by elbow flexion.
Flaring the elbows outward during the curl.: Keep your elbows tucked beside your ribcage throughout the entire rep.
Allowing the wrists to collapse into excessive flexion or extension.: Lock your wrists in a neutral or slightly extended alignment to protect the joint and maximize forearm tension.

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