Reverse Barbell/EZ-Bar Curl

Starting position:

Select the appropriate weight matching your type of training. Stand with your torso upright and feet shoulder-width apart. Grab the EZ-Bar (or barbell) with an overhand grip with your hands in a slightly wider position than your shoulders. Keep your elbows close to your upright torso.

Exercise:

Curl the weights all the way up to your shoulders while contracting the biceps and flexing your elbows. Keep your elbows locked in close to your torso. Slowly begin to bring the EZ-Bar/barbell back in the same way. Breathe out as you go down and breathe in as you go up.

Note:

Make sure to keep the correct stance and bar grip. Avoid excessive elbow motion in the sagittal (front-rear) axis and avoid undesirable dorsal wrist flexion. Maintain the correct stance without bending your back backwards (lumbar lordosis).

Recommendation:

Watch yourself in the mirror to maintain a correct stance in all stages of the motion.
To acquire better control and the correct stance, you can start this exercise by leaning against a wall to avoid excessive elbow movement and rocking.

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Reverse barbell curl is as much a forearm exercise as it is a biceps exercise. However, barbell should only be used if EZ bar is not available – the unnatural position of the wrist can cause injuries even with relatively small weight.

As with other forms of biceps curls, cheating can be applied for the last 2 repetitions. Do not use cheating from the first rep.

Reverse curls should be the last exercise in biceps workout as they exhaust the forearms.