Barbell Standing Reverse Grip Curl
Learn how to do the Barbell Standing Reverse Grip Curl with proper form and technique. This barbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.
How to Do the Barbell Standing Reverse Grip Curl
Follow these steps to perform the Barbell Standing Reverse Grip Curl with correct form:
- 1Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- 2Keep your elbows close to your torso and your upper arms stationary.
- 3Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
- 4Hold the contracted position for a brief pause as you squeeze your biceps.
- 5Inhale and slowly lower the barbell back to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Standing Reverse Grip Curl Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- upper arms
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Barbell Standing Reverse Grip Curl?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Barbell Standing Reverse Grip Curl work?
The Barbell Standing Reverse Grip Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Barbell Standing Reverse Grip Curl?
The Barbell Standing Reverse Grip Curl requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Standing Reverse Grip Curl with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Standing Reverse Grip Curl?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Barbell Standing Reverse Grip Curl?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Barbell Standing Reverse Grip Curl best for?
The Barbell Standing Reverse Grip Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.
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