Are you finding it challenging to build your bicep muscles through traditional curls? Do you feel like you’ve hit a plateau and need a new exercise to target your biceps? Don’t worry, this is a common issue even among experienced lifters. The ez bar reverse grip curl could be the solution to your problem. By changing up your grip and using an EZ bar, you can target your biceps from a different angle and effectively break through your plateau. In this post, we’ll dive into why the ez bar reverse grip curl is so effective and provide a step-by-step guide on how to properly execute this exercise to achieve maximum results.
EZ Bar Reverse Grip Curl Summary
- Primary Muscles: Wrist Extensors
- Secondary Muscles: Biceps Brachii
- Equipment: EZ Bar
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
EZ Bar Reverse Grip Curl Instructions
- Grab the EZ-bar with an overhand grip on an angled part of the bar so that your thumbs are toward each other and slightly raised.
- Keeping your elbows fixed at your side, curl the EZ-bar up to your chest.
- Flexing your biceps fully at the top.
- Then, lower the EZ-bar back down to your waist.
- Repeat these EZ-bar Reverse Grip Curls for a complete set.
Video Tutorial
EZ Bar Reverse Grip Curl Muscles
Target (Agonist)
- Wrist Extensors
Synergists
Dynamic Stabilizers
- None
Stabilizers
- No Significant Stabilizers
Antagonist Stabilizers
- None
Benefits of EZ Bar Reverse Grip Curl
The EZ Bar Reverse Grip Curl is an excellent exercise for developing the wrist extensors, which are the muscles on the back of the forearm. This exercise strengthens the extensors and helps to protect against wrist injuries. Additionally, the EZ Bar Reverse Grip Curl can help to improve grip strength, which can be beneficial in everyday activities such as lifting objects or playing sports. This exercise also helps to build muscle mass in the arms and shoulders, making it an effective exercise for those looking to increase their overall strength.
Tips for Performing EZ Bar Reverse Grip Curl
The EZ Bar Reverse Grip Curl is an excellent exercise for targeting the biceps and building strength. To ensure that you get the most out of your workouts, here are a few tips to keep in mind.
- Build Up Your Technique In Advance Of Raising The Resistance. getting the ideal technique will definitely help prevent injuries and faltering early on. Quality Form will help you develop strength quicker.
- You Should Make Sure That You Take Recovery Days. If you don’t want to recovery you are able to mix up your routine with aerobic. Only understand to let your muscles to heal, healing is when your muscles grow.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to remember that with any exercise, form is key. To ensure that you are getting the most out of your reverse grip EZ bar curl and avoiding any injuries, it is important to be mindful of the common mistakes that can occur while performing this exercise. Below are some of the most common mistakes to avoid while performing a reverse grip EZ bar curl.
- It Is Best If You Don’t Skip Out On Rest Days. Over-training might in fact make you less strong rather than stronger.
- You’ll Do Better To Not Attempt To Use To Much Weight. You are likely to forfeit your form and could end in an injury when you make an attempt to lift more than you should.
- Don’t Trai Solo. Your partner can be a good driving force. Your workout buddy can certainly end up being helpful spotter.
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Variations and Complementary Exercises
For those who are looking to add variety and work similar muscles as the EZ Bar Reverse Grip Curl, the following exercises are great alternatives or complements.
Dumbbell Zottman Preacher Curl
The Dumbbell Zottman Preacher Curl is a great complementary or alternative exercise for the EZ Bar Reverse Grip Curl. This exercise is performed by sitting at a preacher bench and holding two dumbbells with your palms facing up. From here, you curl the dumbbells up towards your chest, then rotate your wrists so that your palms are facing down, and finally lower the dumbbells back to the starting position. This exercise is excellent for targeting the biceps brachii muscles, as well as the brachialis and brachioradialis muscles. It also serves to increase forearm strength and grip.
Dumbbell Zottman Curl
The Dumbbell Zottman Curl is a great exercise to pair with the EZ Bar Reverse Grip Curl as it works the same muscle groups, but in a different way. This exercise targets the biceps, as well as the forearms and shoulders, by having the lifter curl the dumbbells up, rotate their wrists outward and then lower them back down again. This movement challenges the lifter in a unique way and can help build more strength and stability in the arms. It is an excellent alternative to the EZ Bar Reverse Grip Curl for those looking for a change of pace or who are looking to target their muscles in a different way.
Dumbbell Reverse Grip Preacher Curl
The Dumbbell Reverse Grip Preacher Curl is a great complementary exercise to the EZ Bar Reverse Grip Curl, as it allows for greater range of motion and more isolation of the biceps. By performing the exercise on a preacher bench, you are also able to eliminate any momentum that could be used to cheat the exercise and get a better contraction in the biceps. It is also an ideal alternative exercise to the EZ Bar Reverse Grip Curl, as it is easier on the wrists and elbows due to the neutral grip position of the dumbbells.
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Dumbbell Reverse Grip Curl
The Dumbbell Reverse Grip Curl is a great complementary or alternative exercise to the EZ Bar Reverse Grip Curl. It is an excellent way to work the biceps in a slightly different manner than the EZ Bar Reverse Grip Curl. By using dumbbells instead of a barbell, each arm is working independently and the movement can be more easily isolated. This exercise also allows for greater range of motion and can be done with either a pronated grip or a supinated grip, depending on what kind of challenge you are looking for.
Dumbbell One Arm Zottman Preacher Curl
The Dumbbell One Arm Zottman Preacher Curl is a great exercise to target the biceps from a different angle. It is a great complementary or alternative exercise for the EZ Bar Reverse Grip Curl. To perform this exercise, you start by sitting on a preacher curl bench and hold a dumbbell in one hand. Your elbow should be positioned just above the pad and your arm should be perpendicular to the floor. Keeping your wrist and elbow stationary, curl the dumbbell upwards while rotating your hand until your palm is facing up at the top of the motion. Then slowly lower the dumbbell back to starting position while rotating your hand until it is facing down again. This exercise works both the long and short head of the biceps and the forearm muscles as well.
Dumbbell One Arm Reverse Preacher Curl
The Dumbbell One Arm Reverse Preacher Curl is a great alternative or complementary exercise to the EZ Bar Reverse Grip Curl. This exercise targets the biceps and forearms and can be performed with either one or two arms. It involves holding the dumbbell with a supinated grip and curling it up to the shoulder. This exercise is great for isolating the biceps and focusing on form to get the most out of the workout. By performing this exercise in combination with the EZ Bar Reverse Grip Curl, you can maximize your workout and really target both the biceps and forearms.
Find More Arms Exercises Here
Opposing Complementary Exercises
Performing exercises that work the opposing muscle groups is essential for muscle growth and balanced strength. To ensure that you get the most out of the EZ Bar Reverse Grip Curl, it is important to include exercises that complement the movement. Below are a few exercises that target the opposing muscle groups of the EZ Bar Reverse Grip Curl:
Barbell Wrist Curl
The barbell wrist curl is an excellent exercise to complement the EZ bar reverse grip curl. This exercise works the wrist flexors, which oppose the brachioradialis that are targeted in the reverse grip curl. By performing both exercises, you will be able to target both muscle groups for a full arm workout. The barbell wrist curl requires you to hold the barbell with an underhand grip and then lower your wrists so that your hands are below your forearms. Then, simply curl the barbell up towards your chest and then slowly lower it back down. This exercise can be done using either a straight or an EZ bar.
Dumbbell Behind Back Finger Curl
The Dumbbell Behind Back Finger Curl is a great complementary exercise to the EZ Bar Reverse Grip Curl. This exercise targets the same muscle groups as the EZ Bar Reverse Grip Curl but from a different angle. It works the biceps and brachioradialis muscles, but it also engages the triceps to stabilize the weight as you curl it behind your back. It is important to maintain proper form throughout the movement, as this can help prevent injuries from occurring. Additionally, this exercise can help further strengthen the opposing muscle groups involved in the EZ Bar Reverse Grip Curl, making it an essential part of any upper body workout routine.
Dumbbell Finger Curls
Dumbbell Finger Curls are a great way to complement the exercise EZ Bar Reverse Grip Curl. This exercise targets the muscles in the forearm, specifically the flexor muscles, which are opposite to those targeted by the reverse grip curl. The exercise is performed by curling the weights up with your fingers, instead of using your whole arm, and then slowly lowering them back down. This exercise not only helps to strengthen the forearm flexor muscles, but also allows for better control and isolation of the muscle group. By performing both exercises, you can ensure that your forearms are receiving an even workout from both opposing muscle groups.
Get Your Guns Pumping with EZ Bar Reverse Grip Curls!
If you’re looking to build up your biceps, the EZ Bar Reverse Grip Curls could be the exercise you need. Not only does this movement work your biceps, it also engages the forearm muscles. By switching up your grip, you’re able to target different muscles than traditional bicep curls. It’s a great exercise to add variety to your routine and continue challenging your muscles. Plus, who doesn’t love seeing those biceps bulging?
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
