Biceps curl is one of the secrets of a strong and sporty arm appearance so that you focus on your muscles more efficiently with great results, but if you want to add some variety to your routine, the Reverse Ez Bar Curl is one of the most powerful exercises that will increase the strength of your biceps and stamina For more fitness and muscle mass.
In this post, we will closely approach the reverse ez bar curl exercise, as we will learn about its effective role in targeting and isolating the biceps muscle, and we will learn how to do it in the correct form and technique, and we will also approach an understanding of this exercise and how to benefit from it more with mentioning some mistakes Common that may hinder your path of progress and the benefits and the best alternatives as well.
Whether you are a beginner or have previous experience with weightlifting, you are in the right place. After reading the entire post, you will be ready to add this exercise to your biceps exercise routine. Let’s follow along!
What is a reverse Ez bar curl ?
It is an exercise for the muscles of the forearms (brachioradialis) primarily as it targets the biceps muscles as well.
This exercise is done with a reverse grip, meaning the palms of the hand are facing downwards, and for the ez bar it is a kind of barbell designed in the form of the letter W or zigzag, its role is to keep the grip neutral on the handles As well as reducing pressure on the wrist and elbows.
This exercise can be effective along with regular biceps curling exercises to build strong arms and well-muscled forearms, meaning that it is a great addition to building a more proportional hand, as well as building lean muscle mass and strengthening the grip well.
- Force : Pull
- Utility : Auxiliary
- Mechanics : Isolated
Muscle worked during reverse ez bar curl
Reverse grip curls focus on targeting the brachioradialis mainly in addition to the biceps and brachialis muscles secondarily with the inclusion of other muscles so that they act as stabilizers.
Main targeted muscle
- Brachioradialis : The reason for targeting the brachioradialis is to hold the bar with a reverse grip so that the surface of the forearm is looking upwards. This makes the forearms engage and be under the pressure of the weight with each repetition.
Brachioradialis activity during reverse curl
Synergist
- Biceps brachii : Biceps muscles activated during weight curls and contraction of the muscle work well while pulling the weight and extend while extending the elbows down.
- Brachialis : Also, the brachialis muscle works more when pulling the weight with a reverse grip, as it is involved in a small percentage in receiving a portion of the pressure of the weight along with the brachioradialis and biceps.
Stabilizers
- Deltoid anterior
- Traps (Upper, Middle)
- Wrist extensors
Source : ExRx.net
How to perform ez barbell reverse curl correctly
This exercise is easy and can be done correctly and professionally after a few attempts. If you have done a barbell curl exercise before, it is similar and the only difference is that during a reverse grip exercise, your palms are facing down, so all you have to do is follow the instructions provided. Below to learn the correct technique and form to get the most out of this exercise.
How to do reverse grip ez bar curls:
- First, choose an ez-bar (w or zigzag bar), and choose a weight that matches your fitness level and is secure on your wrists.
- Hold an ez bar with your palms shoulder-width apart and keep your fists facing down.
- Stand up straight with your feet shoulder-width apart and keep your chest pushed forward and taut well.
- Make a firm grip on the ez bar and keep your wrist neutral and do not twist it while starting to curl.
- Also, keep your elbows on either side of your torso unmoving throughout the exercise.
- Focus well on your targeted muscles, then start pulling the bar with your forearms and keep your wrist straight, pull until the biceps contract well.
- Let the weight fall down again to return to the previous position and focus on some slowness.
Training program
- Beginner: 8 to 10 reps, 3 sets, 60 seconds rest between sets.
- Intermediate: 10 to 12 reps, 4 sets, 60 seconds rest between sets.
- Advanced: 12 to 15 reps, 5 sets, 60 seconds rest between sets.
Pro tip to improve your performance with reverse grip curls.
Reverse grip curls are known to target the brachioradialis muscles, but the biceps muscles also take their share of this exercise, so try to make your movement more compact and control the path of the weight all the time, and keep your wrist straight with the forearm throughout the exercise so as not to place unnecessary pressure on the wrist.
Also, for the elbows, when the elbow is fully bent, it may increase slightly forward, and it can become inclined and not perpendicular to the ground, and this allows the muscles to be released from pressure, so try to have your elbow perpendicular to the ground between reps, and keep your muscles under weight pressure throughout the exercise.
Don’t forget to focus on the muscles and incorporating the core well throughout the exercise. This raises the quality of the exercise and benefits the muscles more, so avoid any kind of momentum or swing. Your grip must be intact and make sure you go with a weight that suits you.
Reverse curl workout routine
When you add a combination of reverse curling exercises to target the arm muscles (biceps, brachial, brachioradialis), you benefit more and you can fully build the arm muscles, including the forearms, and strengthen the grip well, so among the reverse curling exercises that you can switch between:
Close grip reverse curl.
This variant allows targeting almost the same muscles but in a different way so that a close grip can help you strengthen the muscles well and also targets the long head of the biceps muscles more and the exercise is more challenging and forms a good duet to improve your fitness along with a wide grip reverse curl.
- Stand up straight with your feet shoulder-width apart, your chest pushed forward and taut well.
- Hold the bar with your palms facing down and keep your fists close (less than shoulder-width apart).
- Then begin to curl your biceps, making sure to keep your wrists straight with your forearms and elbows at your sides throughout the exercise.
Reverse curl wide grip.
This is also another variant you can add to your reverse curl routine to target your muscles differently. The wide grip reverse curl depends on distributing the weight more across your muscles and tends to target the short head biceps muscles, which in turn helps build toned muscles.
- Stand up straight with your feet shoulder-width apart, your chest pushed forward and taut well.
- Hold the bar with your palms facing down and keep your grip wide (more than shoulder-width apart).
- Then begin to curl your biceps, making sure to keep your wrists straight with your forearms and elbows at your sides throughout the exercise.
What are the common mistakes people make during reverse ez bar curl
For beginners, it is normal for them to make mistakes, but you must work to fix them as soon as possible, because they will not lead you anywhere with your muscle-building journey or fitness goals, so that they can cause you injury or damage to the muscles or something else, and may hinder your plan in the end. So it is necessary to work on fixing your mistakes during the exercises.
Here are the most common mistakes made during a wide grip barbell curl:
Allow your wrists to drop down.
This mistake occurs frequently among beginners, so that they cannot keep the wrist steady and neutral during a reverse curl, and this certainly may lead to wrist injury, and often the reason for this is going with heavy weights, or the wrist is very weak and fails quickly if you have these. The problem can be solved by some tools such as lifting straps.
Use your shoulders or back to lift the weight.
Think carefully, when other parts of the body intervene in pulling the weight, this keeps the biceps muscles in a resting position, that is, while pulling the weight with your back or shoulders, this does not serve the interest of the biceps, and therefore there is no benefit.
We are doing an isolation exercise, so you must keep your focus fully on Contraction and extension of the biceps muscles and the feeling of them tearing.
You allow your elbows to flare up.
Also, the elbows should remain on both sides of the stump throughout the exercise, as you allow your elbows to flare up, this makes it difficult to integrate the biceps well and this leads to excessive stress on the elbows, instead try to keep your elbows fixed and neutral and avoid stress on the elbow joints.
Rounding your back.
This mistake is made by many, and this is due to lack of experience, or some people face a problem with straightening the back, so if you are facing this problem, you must first practice keeping your back straight while doing the exercises.
When you arch your back during a ez barbell curl, you put the back muscles under unwanted pressure and you may suffer from injury or pain in the neck and back, so you must keep your back as straight as possible.
Going with weights that exceed your fitness level.
For beginners, this is not in their favor and can serve the opposite of your expectations and may hinder the growth of your muscles, because your level of fitness cannot bear heavy weights and can cause muscle stiffness or deformed growth, and it can also be a cause of injury or muscle damage.
So go with weights that you can handle and suit your fitness level, because this is beneficial for the muscles and helps to develop and build muscles. You can also add weights gradually when you feel that you have the ability to do so.
You do a lot of momentum or swing.
Also, this is a common mistake, and the reason for its occurrence is the heavy weight because you cannot pull the weight to you without swinging and helping yourself to do a successful repetition, but this also serves the opposite of what you expect and the exercise is of low quality.
What are the benefits you get when performing ez barbell reverse curls?
- Strengthening the brachioradialis muscles and improving the functions of the forearms.
- It strengthens the biceps, as well as increases muscle endurance and size as well.
- The stability of the shoulder blades becomes better.
- Improve grip strength and this helps you progress with other exercises.
- Get a better posture.
- Reduces the possibility of injury to the shoulder joint.
- Promotes bone density and strengthens it as well.
Is the Ez bar a good choice for biceps curls?
There are several studies that have proven the effectiveness of the ez-bar in targeting and operating muscles in a greater way compared to a straight bar or another type, so that the ez-bar, especially the reverse grip, tends to operate brachial biceps and brachioradialis in a large proportion, and can help you build muscle and strength with high efficiency.
Ez barbell reverse curl alternatives
The alternatives are necessary exercises that bodybuilders rely on in order to stimulate the muscles to interact and grow more so that the muscles get out of the exercise routine that they are accustomed to and face new challenges using other equipment, different rhythms and different weights as well. This increases muscle strength and growth significantly. amazing.
Dumbbell reverse curl:
- Choose dumbbells with a weight you can handle and suit your fitness level.
- Hold a dumbbell in each hand (palms facing down).
- Stand up straight with your feet shoulder-width apart and keep your chest pushed forward and taut. (fists shoulder width apart)
- Keep your elbows close to your torso.
- Start with a dumbbell curl up and down and be careful to keep your wrist straight throughout the exercise.
Cable reverse curl:
- This exercise requires a cable machine (a gym exercise).
- Attache the cable machine in a low position.
- It’s nice that a bar grip is available too, so the cable grip can be swapped out for whatever grip you want to go with.
- Move away from the cable machine a little until the rope becomes taut.
- Take the appropriate position. (fists shoulder width apart)
- Begin with a reverse grip cable curl toward your shoulders and focus on being slow.
Resistance band reverse curl:
- You should have a short resistance band.
- Place the resistance band under the heels.
- Pull the band in front of your thighs as if you were holding a dumbbell or a barbell to keep your palms facing down. (fists shoulder width apart)
- Then start with a reverse band curl and try to take advantage of the band’s resistance to compress your muscles with each repetition.
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