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Reverse curls with the SZ bar

The use of the SZ bar for reverse curls is widely popular, especially in training the lower and upper arms. Simultaneously, these fitness exercises can also be performed under the names SZ curls or Scott curls. Here, you'll learn more about the optimal body position and execution.

Body position

You can practice reverse curls with the SZ bar both while standing and sitting.

In the upright standing position, choose a shoulder-width stance and maintain an upright back. A slight arch in your lower back protects your back muscles. Hold the SZ bar in an overhand grip in front of your body, with your elbows slightly bent.

If you prefer the seated variation on the Scott bench, ensure an upright back. Your forearms rest on the cushioned surface in front of you. Hold the SZ bar in an overhand grip, with your arms almost fully extended.

Movement execution

In the upright position for reverse curls, bend your forearms maximally over the elbow joints while exhaling. Ensure that your elbows stay close to your body. Then, inhale and lower the SZ bar in a controlled manner. Only the forearm is in action during this movement, while the rest of the body remains still.

For the seated variation of reverse curls on the Scott bench, tense your muscles first. While exhaling, bend your forearms upward so that they are almost perpendicular in the air. Then, inhale and return to the starting position, with your arms almost fully extended.

Stressed muscles and common mistakes

For further insights into the engaged muscles and prevalent errors when performing reverse curls with the EZ bar, refer to the opposite page on Reverse Bicep Curls.