Back to library

Exercise Library

Barbell Standing Reverse Grip Curl

A pronated-grip barbell curl that shifts emphasis to the brachioradialis and brachialis for forearm and elbow flexor development.

ArmsBarbellElbow flexion
GoLightWeight mediabarbell-standing-reverse-grip-curl

Demonstration coming soon

Primary

BrachioradialisBrachialis

Secondary

Biceps brachiiForearm extensorsForearm flexors

Equipment

Barbell

Pattern

Elbow flexion

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.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps with roughly 60 to 70 percent of your curl load.
  • -Pairs well after supinated curls to finish the elbow flexors.
  • -An EZ bar reverse curl is an easier-on-the-wrists alternative.

Related exercises

Reverse Curl

Barbell / Arms

EZ Barbell Reverse Grip Curl

Barbell / Arms

Dumbbell Standing Reverse Curl

Dumbbell / Arms

Cable Reverse Curl

Cable / Arms

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play