Barbell Standing Reverse Grip Curl

bicepsupper armsbarbell

Matutunan kung paano gawin ang Barbell Standing Reverse Grip Curl nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Biceps, na may secondary emphasis sa Forearms.

Barbell Standing Reverse Grip Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Standing Reverse Grip Curl

Sundin ang mga hakbang na ito para maisagawa ang Barbell Standing Reverse Grip Curl nang may tamang form:

  1. 1Tumayo nang tuwid na may parehong paa nakabukas nang shoulder-width at hawakan ang barbell gamit ang underhand grip, nakaharap ang mga palad sa itaas.
  2. 2Panatilihing malapit sa katawan ang mga siko at nakatigil ang mga upper arm.
  3. 3Huminga palabas at i-curl ang timbang habang kinukontrata ang mga biceps, dinadala ang barbell nang kalapit hangga't maaari sa mga balikat.
  4. 4Hawakan ang contracted na posisyon sa sandaling huminto habang pinipiga ang mga biceps.
  5. 5Huminga at dahan-dahang ibaba ang barbell pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Barbell Standing Reverse Grip Curl

Primary

biceps

Secondary

forearms

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Standing Reverse Grip Curl?

Ang Barbell Standing Reverse Grip Curl ay pangunahing nagta-target sa iyong Biceps. Ang mga secondary muscles na ginagamit ay kabilang ang Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Barbell Standing Reverse Grip Curl?

Ang Barbell Standing Reverse Grip Curl ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Standing Reverse Grip Curl nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang tuwid na may parehong paa nakabukas nang shoulder-width at hawakan ang barbell gamit ang underhand grip, nakaharap ang mga palad sa itaas. Panatilihing malapit sa katawan ang mga siko at nakatigil ang mga upper arm. Huminga palabas at i-curl ang timbang habang kinukontrata ang mga biceps, dinadala ang barbell nang kalapit hangga't maaari sa mga balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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