Biceps · Barbell

EZ-Bar Reverse Close Grip Curl

Narrow overhand grip for thick forearms and outer biceps.

EZ-Bar Reverse Close Grip Curl exercise demonstration
BicepsSecondary: ForearmsBarbell

How to do it

  1. Grab the EZ-bar overhand on the inner angled grips, knuckles up.
  2. Stand tall with elbows tucked to your sides.
  3. Curl the bar up keeping your knuckles facing the ceiling.
  4. Lower slowly to a full stretch.

The one cue that matters

Keep your wrists rigid and straight, don't let them collapse under the load.

Muscles worked

Turning your knuckles to the ceiling hands a big share of the curl to the forearms, while the close inner grips pin your elbows to your sides and keep the bar path strict. The biceps still drive the movement, just from their weakest grip position, which is precisely the point. It fills the gap that palms-up curling leaves: thicker forearms and a grip that keeps up with your arms.

FAQ

Why am I so much weaker on reverse curls?

The overhand grip takes the biceps out of their strongest position, so the smaller forearm muscles carry more of the load. Being well down on your normal curl weight is expected, not a problem.

What does the close grip change compared with a standard-width reverse curl?

Mostly the path and the discipline. The narrow inner grips make it much harder to flare the elbows and cheat, so each rep stays honest even as the forearms fry.

My wrists ache on reverse curls, what gives?

They are folding backward under a load they cannot yet hold flat. Go lighter until your knuckles stay level with your forearm through the whole rep, the EZ angles help but they cannot rescue an overloaded bar.

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