Biceps
Reverse EZ Bar Curl
The Reverse EZ Bar Curl is a strength exercise with an EZ bar for your biceps. Share of the load in the Zulta muscle model: brachialis 30%, brachioradialis 30% and biceps (long head) 12%.
How to do it
- Hold an EZ bar with palms down on the outer angled grips.
- Stand tall, feet hip-width, arms straight and the bar against the thighs.
- Keep the elbows at your sides and curl the bar toward the upper chest.
- Keep the knuckles up and the wrists in line with the forearms.
- Lower slowly until the arms are straight.
Tips
- The angled grips take pressure off the wrists compared with a straight bar.
- Lower in about three seconds to keep the forearms under tension.
Common mistakes
- Letting the elbows drift forward so the shoulders help.
- Dropping the wrists as the bar rises.
Muscles worked by the Reverse EZ Bar Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A pronated grip puts the biceps at a mechanical disadvantage, so brachioradialis and brachialis carry the curl while the wrist extensors hold the wrist straight.
Reverse EZ Bar Curl alternatives
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Reverse EZ Bar Curl work?
Mainly the brachialis and brachioradialis. The biceps (long head) and biceps (short head) assist.
Is the Reverse EZ Bar Curl good for beginners?
Yes. The Reverse EZ Bar Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Reverse EZ Bar Curl?
For example the Reverse Cable Curl, Reverse Curl and Band Hammer Curl. They train mostly the same muscles, some with different equipment.
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