EZ Bar Reverse Grip Curl

Proper Positioning

1. Stand with feet about shoulder-width apart

2. Engage the core

3. Chest out, glutes out

4. Knees slightly bent but not locked

5. Hold onto the barbell with a pronated grip (overhand grip) about shoulder width apart

Proper Technique

1. Contract the biceps, slowly raising the barbell

2. Raise until elbows are flexed at 90 degrees

3. Initiate the movement using the forearms

4. Isolate the biceps at the latter half of the concentric phase of the movement using the forearms as support

5. Hold at peak contraction

6. Slowly lower the bar to starting position

7. Inhale in the downward phase of the movement and exhale in the upward phase

Essential Tips

1. Do not swing the arms, using momentum from the hips

2. Execute with a full range of motion

3. Keep wrists locked

4. Do not hyperextend the elbows

5. Start the concentric phase of the movement before the triceps are activated

6. Keep the body erect, not allowing the elbows to come forward during the concentric phase

7. Avoid holding the bar too narrow, this may cause injuries