Barbell Standing Reverse Grip Curl

Barbell Standing Reverse Grip Curl

The Barbell Standing Reverse Grip Curl is a dynamic and effective exercise that targets the biceps muscles in the upper arms. This exercise is performed by holding a barbell with an underhand grip, using a shoulder-width hand placement. The starting position involves standing upright with the barbell resting at arm's length in front of your thighs. When executing the Barbell Standing Reverse Grip Curl, it is important to maintain proper form and control throughout the movement. By contracting the biceps, you flex your elbows and bring the barbell towards your shoulders while keeping the upper arms stationary. The reverse grip engages the brachialis muscle and activates the forearms to a greater extent compared to traditional bicep curls. Including the Barbell Standing Reverse Grip Curl in your workout routine can help to build strength, size, and definition in the biceps. This exercise allows for progressive overload by gradually increasing the weight on the barbell, promoting muscle growth and development. Remember, it is essential to warm up properly before performing this or any other exercise to prevent injuries. Start with a lighter weight to ensure proper technique and gradually progress as your strength and form improve. Incorporate this exercise alongside other bicep exercises for a well-rounded upper-arm workout. Always listen to your body and prioritize safety during your fitness journey. If you experience any discomfort or pain, consult with a fitness professional or healthcare provider for proper guidance.


  • Hold a barbell with an overhand grip, with your hands slightly narrower than shoulder-width apart.
  • Stand straight with your feet shoulder-width apart, knees slightly bent, and a slight bend in your elbows.
  • Keeping your upper arms stationary, exhale as you curl the barbell up towards your shoulders by contracting your biceps.
  • Continue to curl the barbell up until your biceps are fully contracted and the barbell is at shoulder level.
  • Inhale as you slowly lower the barbell back down to the starting position, extending your arms fully.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Make sure to maintain proper form throughout the exercise to avoid injury.
  • Start with a weight that challenges you, but allows you to maintain strict form.
  • Engage your core and maintain a stable stance during the entire movement.
  • Focus on contracting your biceps as you lift the barbell towards your shoulders.
  • Avoid using excessive momentum or swinging the barbell to lift the weight.
  • Control the descent of the barbell to maximize the muscle recruitment and avoid injury.
  • Ensure that your wrists are in a comfortable and safe position throughout the exercise.
  • Incorporate variations such as alternating arms or using an EZ bar to target your biceps from different angles.
  • Include other exercises that target the brachialis and brachioradialis muscles for a well-rounded arm workout.
  • Remember to warm up before starting the exercise to increase blood flow and prepare your muscles for the workout.


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