Target Muscle

    Biceps

    Equipment

    Barbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsBarbell

    Barbell Standing Reverse Grip Curl

    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. 1

      Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.

    2. 2

      Keep your elbows close to your torso and your upper arms stationary.

    3. 3

      Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.

    4. 4

      Hold the contracted position for a brief pause as you squeeze your biceps.

    5. 5

      Inhale and slowly lower the barbell back to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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