Library / Forearms
Pronated Reverse EZ-Bar Curl
Ez Bar · Isolation · Isolation
ForearmsBrachialis Biceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Forearms, Brachialis
- Secondary muscles
- Biceps
- Equipment
- Ez Bar
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 12-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Grip the EZ-bar with an overhand (pronated) grip and thumbs wrapped around the bar.
- Keep wrists straight and elbows pinned at your sides as you curl upward.
- Targets the brachioradialis and wrist extensors for balanced elbow health.
Joint & safety considerations
No specific joint contraindications are flagged for Pronated Reverse EZ-Bar Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Rope Hammer Curl | Cable swap | Cable |
| Neutral-Grip Dumbbell Hammer Curl | Dumbbell swap | Dumbbell |
| Cable One Arm Curl | Cable swap | Cable |
| Cable Wrist Curl | Cable swap | Cable |
| Barbell Palms Down Wrist Curl Over a Bench | Barbell swap | Barbell |
| Barbell Wrist Curl | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.