Reverse Grip Curl (EZ Bar)
The EZ Bar Reverse Grip Curl is an effective arm exercise that targets the forearms (brachioradialis) and biceps using an overhand grip. This movement is essential for building forearm thickness and improving overall grip strength.
The brachioradialis is a smaller muscle group that fatigues faster than the biceps, often leading to form breakdown. Our AI tracks your specific RPE and rep performance to differentiate between muscle failure and grip fatigue, adjusting load to ensure safety. Additionally, by monitoring recovery data like HRV and sleep, the system helps prevent overuse injuries like tendonitis, while pain tracking allows it to instantly suggest neutral-grip alternatives if wrist discomfort is detected.
Form Cues
- Hold the EZ bar with a shoulder-width, overhand (pronated) grip
- Pin your elbows firmly against your ribcage throughout the set
- Squeeze your glutes and brace your core to maintain a rigid torso
- Curl the weight up until your forearms are nearly vertical
- Lower the bar slowly for a 3-count to maximize forearm tension
- Don't let your elbows flare out or drift forward during the curl
- Don't swing your hips or lean back to generate momentum
- Don't curl your wrists excessively at the top of the movement
- Don't let the weight drop quickly without control
- Don't lift the bar so high that tension leaves the muscles
Common Mistakes
- Using excessive momentum
- Flaring elbows outward
- Extending the wrists excessively
- Shortening the range of motion
- Gripping the bar too tightly
Muscles Worked
This exercise places primary emphasis on the brachioradialis (upper forearm) and the brachialis, effectively bridging the gap between the upper and lower arm. While it recruits the biceps brachii, the overhand grip places the biceps in a mechanically disadvantageous position, forcing the forearms to do the heavy lifting for improved thickness and grip capacity.
Primary
Secondary
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