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!
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.
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.
Brachioradialis activity during reverse curl
Source : ExRx.net
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.
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.
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:
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.
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.
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:
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.
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.
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.
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.
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.
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.
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.
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.
Best brachioradialis exercises
Train your triceps with the most effective alternatives
Do you want to enhance your strength? Do you desire to build endurance and exercise…
If you're dealing with back pain, struggle to sit for long, or simply need some…
Among the most effective compound exercises, especially for lat muscles, is the Bird Dog Row.…
Bear squat are a favorite exercise for many athletes, including myself, and definitely you too,…
Battle rope slams are like your workout BFFs. You grab these hefty ropes, lift them…
Ready to take your leg day to the next level? Plyometric lunges are about to…
This website uses cookies.