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Forearms ยท Elbow flexion

EZ-Bar Reverse Curl

An isolation elbow flexion exercise for the forearms and biceps, done with an ez bar.

EZ bar Isolation Reps and weight Also called: reverse grip curl, overhand curl

Muscles worked

Primary

Forearms and Biceps

Do most of the work.

Secondary

None to speak of

This one is focused.

  • ForearmsGrip and wristsPrimary
  • BicepsFront of the upper armPrimary

How to do it

  1. Pick a light weight. Wrists are small joints: start light and sit with the forearms supported on the bench or your thighs.
  2. Elbows stay by the sides. No swinging the torso.
  3. Squeeze at the top, lower slowly to a straight arm.
  4. Keep the wrists neutral.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. Use a weight you can lift with the trunk still.
  • Elbows travelling forward. Keep the elbows in place; the forearm moves, not the upper arm.
  • Skipping the bottom. Lower all the way to a straight arm before the next rep.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.