Why use an SZ-bar instead of a straight barbell?

The angled grips of an SZ-bar reduce the strain on your wrists and elbows, making the overhand grip more ergonomic and sustainable for most lifters.

What is the main benefit of the reverse grip?

The reverse grip shifts the emphasis from the biceps to the brachioradialis and brachialis, which helps fill out the upper forearm and the outer arm.

How heavy should I lift on this exercise?

You should use significantly less weight than a standard curl, as the forearm muscles are smaller and proper form is easily compromised by excessive load.

Reverse SZ-Bar Curl Guide: Build Bigger Forearms

Learn how to master the Reverse SZ-Bar Curl to increase forearm thickness, improve grip strength, and balance your arm development with professional form tips.

How to Perform

Stand upright with your feet shoulder-width apart and grasp the SZ-bar using a shoulder-width overhand grip.
Rest the bar against your thighs with your elbows tucked firmly against your ribs and a slight bend in your knees.
Exhale and curl the bar toward your shoulders by flexing your elbows while keeping your wrists straight and locked.
Continue the movement until your forearms reach a vertical position, ensuring your elbows do not drift forward.
Squeeze your forearms at the peak of the movement for a one-second pause to maximize muscle tension.
Inhale and slowly lower the bar back to the starting position along the same arc to maintain constant control.

Common Mistakes

Using momentum or swinging the torso to lift the weight
Allowing the elbows to flare out away from the body
Letting the wrists collapse or bend during the upward phase
Performing the eccentric portion too quickly without control

Muscles Worked

Primary movers

Brachioradialis

Stabilizers

Biceps Brachii
Brachialis
Forearm Extensors

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Brachioradialis · Arms