Standing Barbell Reverse-Grip Curl

Setup

1. 01Grip the bar overhand at shoulder width with thumbs wrapped.
2. 02Stand tall with the bar resting against the thighs.
3. 03Pin the elbows to the sides of the torso.
4. 04Set the wrists straight and keep them rigid.

Execution

1. 01Curl the bar up while keeping the knuckles facing forward.
2. 02Stop when the forearms are just past parallel to the floor or slightly higher.
3. 03Lower under control to full elbow extension.
4. 04Keep the elbows fixed at the sides for every rep.

Checkpoints

• -Wrists stay neutral, not bent back under the load.
• -Elbows do not drift forward at the top.
• -Torso stays upright without leaning back.
• -Grip stays tight through the whole set.

Common mistakes

• -Letting the wrists extend and hang in the joint.
• -Using biceps-curl loads; the reverse grip is meaningfully weaker.
• -Swinging the hips to start the rep.
• -Cutting the eccentric short and dropping the bar down.