How many sets and reps of the EZ-bar reverse curl should you do when you are new to the exercise?

Because the pronated grip is much weaker, 3 sets of 8 to 10 reps with noticeably less weight than your regular curl is the right starting point. Progress load slowly, since the wrist and forearm adapt slower than the biceps.

What can replace the EZ-bar reverse curl with no barbell?

Reverse-grip dumbbell curls or a resistance band reverse curl both load the brachioradialis and forearm extensors the same way without needing a bar.

What is the EZ-bar reverse curl good for, and when is it a poor choice?

It builds forearm and grip strength and elbow-flexor strength rather than serving as a heavy biceps mass builder. It's a poor choice as your only or main biceps exercise, and if a pronated grip aggravates your wrists, a neutral hammer grip trains similar muscles without that issue.

Intermediate

EZ-Bar Reverse Curl

Flipping to a pronated grip pulls the biceps out of their strongest line and forces the brachioradialis and forearm extensors to drive the lift, building the thick upper forearm that fills a rolled sleeve. Doing it on the EZ bar's angled grip keeps the wrists far happier than a straight bar. Treat it as a forearm and elbow-flexor builder rather than a heavy biceps movement.

Equipment: Barbell
Body part: Biceps, Forearms
Type: Strength
Browse by muscle: Brachioradialis, Extensors
Browse by movement: Elbow Flexion

How to do it

1
Grip the EZ bar overhand on the inner angled sections, knuckles facing up.
2
Stand tall with feet hip-width, brace your core, and tuck your elbows to your sides.
3
Curl the bar toward your shoulders while keeping the wrists firm and straight.
4
Squeeze at the top without letting the wrists sag under the load.
5
Lower slowly to full extension.
6
Exhale as you curl, inhale as you lower.

Tips

Use noticeably lighter weight than a supinated curl; the pronated grip is much weaker.
Keep the wrists locked and neutral so the extensors stay engaged.
Pin the elbows to your sides so momentum does not creep in.

Variations

Common mistakes

The wrists sag into extension under the load instead of staying flat and firm, which shifts strain onto the wrist joint instead of the forearm muscles doing the work.
Loading the bar the same as a regular curl overloads a much weaker grip position, and form breaks down long before the target muscles get trained.
The elbows swing forward away from the torso as fatigue sets in, letting the shoulders take over the last few reps.
Rushing the lowering phase lets the bar drop fast through the range where the wrist extensors are supposed to be working eccentrically.
Once grip fatigue sets in before the target reps are done, the pronated grip loosens slightly instead of the set ending, which quietly turns it into a different exercise.

Frequently asked

How many sets and reps of the EZ-bar reverse curl should you do when you are new to the exercise?: Because the pronated grip is much weaker, 3 sets of 8 to 10 reps with noticeably less weight than your regular curl is the right starting point. Progress load slowly, since the wrist and forearm adapt slower than the biceps.
What can replace the EZ-bar reverse curl with no barbell?: Reverse-grip dumbbell curls or a resistance band reverse curl both load the brachioradialis and forearm extensors the same way without needing a bar.
What is the EZ-bar reverse curl good for, and when is it a poor choice?: It builds forearm and grip strength and elbow-flexor strength rather than serving as a heavy biceps mass builder. It's a poor choice as your only or main biceps exercise, and if a pronated grip aggravates your wrists, a neutral hammer grip trains similar muscles without that issue.

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