Over hand (reverse) EZ bar curl

Directions:

Preperation/body position

1. Load EZ bar with correct weight. Put on safety collars.
2. Grasp bar with an overhand, shoulder width grip, where the bar is curved.
3. Keep torso erect and back straight, with upper arms and elbows stationary at your sides.

Excution/Movement

1. Just using flexion of the elbow, contract the elbow flexor muscles to curl the bar up. Keep elbows stationary throughout exercise.
2. After peak contraction, slowly lower the bar to the start position, maintaining good body posture and stationary elbows.
3. Repeat for desired number of repetitions.

Comments

The brachioradialis is the main recruiter, receiving great stimulus as it works as the main elbow flexor when using the pronated grip, as the biceps brachii are mechanically weak in this position.

This exercise can also be a great outlet for those who find the reverse barbell curl an uncomfortable exercise, due to stress placed on the wrist during its execution. The angle of the grip is much more wrist friendly.

Remember to keep form perfect throughout the execution of the lift to maximise tension on the target muscle, and not allow secondary muscles to aid the lift.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.

Similiar Exercises

• Overhand (Reverse) Barbell Curl
• Zottman Curl
• Hammer Curl
• Rope Curl

Home Training Alternative/Limited Equipment

• Overhand (Reverse) Barbell Curl (for barbell only set-ups)
• Zottman Curl (for dumbbell only set-ups)
• Hammer Curl (for dumbbell only set-ups)

Sport Uses

The brachioradialis and other elbow flexor muscles can be important in sports that require pulling and grabbing actions, such as with contact sports.