Reverse Grip EZ-Bar Curl
The reverse grip EZ-bar curl is a variation of the biceps curl exercise that targets the biceps brachii muscles, as well as the brachialis and brachioradialis muscles of the forearm. Instead of using a regular grip where your palms face upward, the reverse grip involves gripping the EZ-bar with an underhand grip, where your palms face downward. This hand position places more emphasis on the brachialis and brachioradialis muscles.
How To do:
- Stand straight with your feet shoulder-width apart and grasp the EZ-bar with an reverse grip. Your hands should be slightly narrower than shoulder-width apart.
- Allow your arms to fully extend, keeping them close to your body. This is your starting position.
- Keep your upper arms stationary, exhale, and curl the bar upward by contracting your biceps. Focus on squeezing the muscles at the top of the movement.
- Pause briefly at the top of the curl, then slowly lower the bar back down to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Tips: Avoid swinging your body or using momentum to lift the weight. Control the movement and focus on feeling the contraction in your biceps and forearms.
Reverse Grip EZ-Bar Curl – Benefits
Biceps Development: Like the regular biceps curl, the reverse grip EZ-bar curl primarily targets the biceps brachii muscle. However, the reverse grip places more emphasis on the brachialis and brachioradialis muscles of the forearm. This variation helps to add thickness and size to both the biceps and forearms.
Balanced Arm Development: The reverse grip EZ-bar curl engages the muscles in your upper arms and forearms in a slightly different way compared to the regular grip curl. By incorporating both variations into your routine, you can achieve more balanced development of your arm muscles.
Grip Strength: The grip style used in the reverse grip EZ-bar curl challenges your grip strength. As you curl the weight upward, you need to maintain a firm grip on the bar. Over time, this exercise can help improve your grip strength, which can have practical applications in various sports and daily activities.
Forearm Development: The reverse grip places greater emphasis on the brachioradialis muscle, located on the top of the forearm. Strengthening this muscle can enhance your forearm size and strength, as well as contribute to improved grip strength.
Adding variety to your biceps training routine can prevent plateaus and keep your workouts engaging. By incorporating the reverse grip EZ-bar curl, you introduce a new stimulus to your muscles, promoting further growth and development.