Barbell Standing Reverse Grip Curl
Also known as: standing barbell reverse grip curl
Chasing control through the whole range? Barbell Standing Reverse Grip Curl uses heavy bilateral barbell loading to get there.
How to do Barbell Standing Reverse Grip Curl
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary.
- Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Barbell Standing Reverse Grip Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Standing Reverse Grip Curl Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Barbell Standing Reverse Grip Curl
Swap Barbell Standing Reverse Grip Curl For
Barbell Standing Reverse Grip Curl — Frequently Asked Questions
How do you do the Barbell Standing Reverse Grip Curl?
Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. Keep your elbows close to your torso and your upper arms stationary. Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Standing Reverse Grip Curl work?
The Barbell Standing Reverse Grip Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Standing Reverse Grip Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Standing Reverse Grip Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Standing Reverse Grip Curl?
Try the Dumbbell Zottman Curl, Lever Bicep Curl or the Ez Barbell Close Grip Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Standing Reverse Grip Curl the same as the standing barbell reverse grip curl?
Yes. The Barbell Standing Reverse Grip Curl is also commonly called the standing barbell reverse grip curl. Different gyms and training programs label it differently, but "standing barbell reverse grip curl" refer to this same movement.
