Exercise guide
Barbell Standing Reverse Grip Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
This variation shifts the emphasis from the biceps to the brachialis and brachioradialis, making it highly effective for building forearm thickness and overall arm width. It targets the muscles underneath the biceps, which helps push the bicep peak higher for a fuller appearance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the barbell with a shoulder-width, overhand (pronated) grip, so your palms are facing your thighs.
- Retract your shoulder blades and tuck your elbows firmly against your ribcage.
How to do it
- Exhale as you curl the bar toward your shoulders by hinging only at the elbows, keeping your upper arms stationary.
- Squeeze your forearms and biceps at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.
- Maintain a neutral, strong wrist position throughout the entire range of motion.
Form checklist
- Keep elbows glued to your sides; do not let them flare out or drift forward.
- Avoid using momentum or swinging your torso to lift the weight.
- Keep your wrists straight; do not let them 'cock' or bend backward under the weight.
- Ensure a full range of motion by fully extending your arms at the bottom of each rep.
Pro tips
- Squeeze the barbell as hard as possible throughout the set to maximize forearm muscle fiber recruitment.
- Focus on the mind-muscle connection with the brachioradialis (the muscle on top of your forearm near the elbow) to ensure it is driving the movement.
Make it harder
- Incorporate a 2-second pause at the top of the movement to increase time under tension.
- Use a thick bar or 'Fat Grips' to significantly increase the demand on your grip and forearm extensors.
Frequently asked
- What muscles does the barbell standing reverse grip curl work?
- The barbell standing reverse grip curl primarily targets the forearms.
- What equipment do you need for the barbell standing reverse grip curl?
- The barbell standing reverse grip curl uses barbell.
- Is the barbell standing reverse grip curl good for beginners?
- The barbell standing reverse grip curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.