Ez Barbell Reverse Grip Curl

Also known as: reverse grip ez barbell curl, ez bar reverse grip curl, ez-bar reverse grip curl

Advanced

Biceps

Ez Barbell

Ez Barbell Reverse Grip Curl pairs a wrist-friendly angled bar with muscle you built on purpose — demanding enough to sit early in a session.

How to do Ez Barbell Reverse Grip Curl

Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
Curl the barbell upwards by contracting your biceps, while exhaling.
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Slowly begin to bring the barbell back to the starting position as you inhale.
Repeat for the desired number of repetitions.

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Ez Barbell Reverse Grip Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Small collar plates give a usable jump on this bar.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the wrists stacked before chasing extra load.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Slow the eccentric before you add another plate.

Common Ez Barbell Reverse Grip Curl Mistakes

Gripping the bar where the wrist bends backwards

Use the angled section that keeps the wrist stacked over the forearm.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Ez Barbell Reverse Grip Curl

Easier progression

Dumbbell Alternate Biceps Curl

Swap Ez Barbell Reverse Grip Curl For

Dumbbell One Arm Hammer Preacher Curl

Cable Curl

Smith Machine Bicep Curl

Ez Barbell Reverse Grip Curl — Frequently Asked Questions

How do you do the Ez Barbell Reverse Grip Curl?

Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip. Keep your elbows close to your torso and your upper arms stationary throughout the exercise. Curl the barbell upwards by contracting your biceps, while exhaling. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Ez Barbell Reverse Grip Curl work?

The Ez Barbell Reverse Grip Curl primarily targets the biceps. It is classified as a arms exercise and is performed with an EZ bar.

How many sets and reps of the Ez Barbell Reverse Grip Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the wrists stacked before chasing extra load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Ez Barbell Reverse Grip Curl good for beginners?

Not usually. The Ez Barbell Reverse Grip Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Ez Barbell Reverse Grip Curl?

Try the Dumbbell One Arm Hammer Preacher Curl, Cable Curl or the Smith Machine Bicep Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Ez Barbell Reverse Grip Curl the same as the reverse grip ez barbell curl?

Yes. The Ez Barbell Reverse Grip Curl is also commonly called the reverse grip ez barbell curl or the ez bar reverse grip curl. Different gyms and training programs label it differently, but "reverse grip ez barbell curl" and "ez bar reverse grip curl" refer to this same movement.