Biceps exercise · barbell
Barbell Standing Reverse Grip Curl
The barbell standing reverse grip curl is a barbell exercise that targets the biceps, with the forearms assisting.
How to do the barbell standing reverse grip curl
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary.
- Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every barbell exercise.
