Exercise 0110 · REF LWuA3aZ

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Barbell Standing Reverse Grip Curl

Category

Upper Arms

Equipment

Barbell

Target

Biceps

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The standing reverse grip curl uses an overhand grip on a barbell curl, which shifts emphasis toward the brachialis and forearm extensors rather than the biceps directly. It builds arm thickness that a regular curl alone won't fully develop. Expect to use lighter weight than your standard curl, since the reverse grip is a mechanically weaker position.

How to Do the Barbell Standing Reverse Grip Curl

1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
2. Keep your elbows close to your torso and your upper arms stationary.
3. Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Standing Reverse Grip Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have barbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Barbell Standing Reverse Grip Curl work?

The Barbell Standing Reverse Grip Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Barbell Standing Reverse Grip Curl?

The Barbell Standing Reverse Grip Curl is done with a barbell.

What's a good alternative to the Barbell Standing Reverse Grip Curl?

If you don't have access to a barbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.