Reverse-Grip EZ-Bar Curl

Differentiation: Mechanics

This variation of a Reverse Curl is unique from other Reverse Curl exercises. Here is how: you use an EZ-bar. The bar places your hands at an angle | that targets the long head of your biceps.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.

3) Position the EZ curl bar on the floor in front of you.

4) Stand behind the loaded bar running across your ankles.

5) Place your feet shoulder-width apart.

6) Bend down at the knees toward the bar.

7) Grasp the EZ Curl Bar with your hands hip-width apart - with your palms facing downward.

8) Raise the bar to standing position.

9) Let the bar hang in front of your hips.

10) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale while you flex your biceps and forearms while curling the EZ Curl Bar up toward your shoulders.

3) ...until your forearms almost touch your biceps.

4) This is the ending position.

5) Squeeze your biceps and hold for a count of two seconds.

6) Then, inhale while you lower the bar back to its starting position using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Keep your elbows pinned against the sides of your body, which will concentrate the majority of the effort in your biceps and provide you with the maximum potential benefit.

Avoid swinging your body in an attempt to assist with lifting the bar. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Gear Advice

Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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