10 Best Reverse-grip Curl Alternatives for Limited Gear
The Barbell Standing Reverse Grip Curl is done standing with a barbell. Ranked closest by our scoring: the Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Barbell Standing Reverse Grip Curl
- Primary muscle
- Biceps
- Equipment
- Barbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Forearms
How to perform 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.
Ranked Barbell Standing Reverse Grip Curl Alternatives
10 substitutes, ranked by how closely each one matches the Barbell Standing Reverse Grip Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Biceps Leg Concentration Curl
70% match- Biceps
- Bodyweight
- Beginner
- Isolation
Pick this when you want to work the biceps one side at a time.
How to perform this exercise
- Sit on a bench with your legs spread apart and your feet flat on the ground.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: curl, the same as the Barbell Standing Reverse Grip Curl
- Primary muscle: biceps, the same as the Barbell Standing Reverse Grip Curl
- Equipment: bodyweight only, not free weights
- Body position: seated, not standing
2. Bodyweight Side Lying Biceps Curl
69% match- Biceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: curl, the same as the Barbell Standing Reverse Grip Curl
- Primary muscle: biceps, the same as the Barbell Standing Reverse Grip Curl
- Equipment: bodyweight only, not free weights
3. Elevator
47% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Barbell Standing Reverse Grip Curl
- Balance: harder to stay steady on than the Barbell Standing Reverse Grip Curl
4. Bodyweight Standing Row
45% match- Lats
- Bodyweight
- Beginner
- Compound
A looser match: it works the lats rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Barbell Standing Reverse Grip Curl
- Balance: harder to stay steady on than the Barbell Standing Reverse Grip Curl
- Triceps
- Bodyweight
- Beginner
- Isolation
A looser match: it works the triceps rather than the biceps.
How to perform this exercise
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, not biceps
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not standing
- Balance: harder to stay steady on than the Barbell Standing Reverse Grip Curl
- Lats
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Barbell Standing Reverse Grip Curl
- Balance: harder to stay steady on than the Barbell Standing Reverse Grip Curl
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Barbell Standing Reverse Grip Curl
- Balance: harder to stay steady on than the Barbell Standing Reverse Grip Curl
8. Incline Push-up (On Box)
39% match- Pectorals
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
- Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
- Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
- Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: pectorals, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Barbell Standing Reverse Grip Curl
9. Inverted Row
39% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a bar at waist height or use a suspension trainer.
- Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
- Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the bar or handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: harder to stay steady on than the Barbell Standing Reverse Grip Curl
10. Inverted Row Bent Knees
39% match- Upper Back
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Set up a bar at waist height and lie underneath it.
- Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Position your body so that your heels are on the ground and your body is straight.
- Pull your chest up towards the bar by squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: harder to stay steady on than the Barbell Standing Reverse Grip Curl
Why You Might Need a Barbell Standing Reverse Grip Curl Alternative
You may substitute the Barbell Standing Reverse Grip Curl for several reasons: wrist or distal tendon pain from sustained pronation, no access to a barbell, or a desire to shift emphasis between the biceps long head, brachialis, and brachioradialis. Biomechanically, a pronated grip increases brachioradialis and brachialis recruitment while reducing supination-driven biceps long‑head contribution. Some lifters experience wrist discomfort under heavy pronated loading; switching to a neutral or supinated grip lowers wrist torque. Technique cue: keep elbows pinned to your sides and eliminate shoulder swing to retain isolated elbow flexion and consistent muscle activation.
Barbell Standing Reverse Grip Curl FAQ
What muscles does Barbell Standing Reverse Grip Curl work?
The reverse‑grip curl primarily targets the brachioradialis and brachialis with secondary activation of the biceps brachii. Pronated wrist positioning reduces supination demand, shifting force from the biceps long head toward elbow flexors and forearm extensors.
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