The barbell standing reverse grip curl is an exercise targeting the bicep and forearms. It is performed by holding a barbell with an underhand grip, curling the weight up while keeping the elbows close to the torso, and then lowering it back down.
Also Works
Forearms
How to Perform
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.
Pro Tips
•Hold the bar with a supinated (underhand, palms-up) grip and keep your elbows at your sides throughout.
•This is essentially the same as a standard Barbell Curl; focus on a strict controlled motion without body swing.
•Squeeze the biceps at the top and resist the weight on the way down for maximum growth stimulus.
Common Mistakes
•Using momentum by swinging the hips forward to start each rep.
•Letting the elbows drift forward during the curl, which shortens the range of motion.
•Gripping too tightly, which fatigues the forearms before the biceps are fully worked.