Ez Barbell Reverse Grip Curl
Learn how to do the Ez Barbell Reverse Grip Curl with proper form and technique. This ez barbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.
How to Do the Ez Barbell Reverse Grip Curl
Follow these steps to perform the Ez Barbell Reverse Grip Curl with correct form:
- 1Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
- 2Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
- 3Curl the barbell upwards by contracting your biceps, while exhaling.
- 4Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Slowly begin to bring the barbell back to the starting position as you inhale.
- 7Repeat for the desired number of repetitions.
Ez Barbell Reverse Grip Curl Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- ez barbell
- Body Part
- upper arms
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Ez Barbell Reverse Grip Curl?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Ez Barbell Reverse Grip Curl work?
The Ez Barbell Reverse Grip Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Ez Barbell Reverse Grip Curl?
The Ez Barbell Reverse Grip Curl requires ez barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Ez Barbell Reverse Grip Curl with proper form?
Start by Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip. Keep your elbows close to your torso and your upper arms stationary throughout the exercise. Curl the barbell upwards by contracting your biceps, while exhaling. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Ez Barbell Reverse Grip Curl?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Ez Barbell Reverse Grip Curl?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Ez Barbell Reverse Grip Curl best for?
The Ez Barbell Reverse Grip Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.
Track Ez Barbell Reverse Grip Curl in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS