Reverse Close Grip Curl (EZ Bar)
A bicep curl variation performed with an overhand grip on an angled bar to target the forearms and outer arms. This movement emphasizes the brachialis and brachioradialis while reducing wrist strain compared to a straight bar.
Since forearm strength is heavily impacted by other pulling movements, our AI analyzes your recent back and deadlift volume to optimize the load for this exercise. By tracking RPE and performance data, the app can distinguish between grip fatigue and muscular failure, adjusting your sets in real-time to ensure you stimulate the brachialis without overtraining your wrists or compromising recovery.
Form Cues
- Grip the inner angled curves of the EZ bar with palms facing down (pronated).
- Keep your elbows pinned firmly against your ribcage throughout the set.
- Contract your forearms and biceps to curl the weight toward your chest.
- Lower the bar slowly for a 2-3 second count to maximize tension.
- Keep your wrists straight or slightly extended to engage the extensors.
- Don't use momentum or swing your hips to initiate the lift.
- Don't let your elbows flare out or drift forward during the curl.
- Don't shrug your shoulders heavily at the top of the movement.
- Don't let the weight drop quickly without resisting gravity.
Common Mistakes
- Using excessive momentum to swing the weight
- Flaring elbows outward away from the body
- Curling the wrists excessively at the top
- Shortening the range of motion
- Lifting elbows forward to assist the curl
Muscles Worked
This exercise primarily targets the brachialis (a muscle deep under the biceps) and the brachioradialis (the large forearm muscle), which are crucial for adding arm thickness. While the biceps brachii is active, the pronated grip places it at a mechanical disadvantage, forcing the forearms and outer upper arm to do the majority of the work.
Primary
Secondary
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