10 Best EZ Barbell Reverse Grip Curl Alternatives for Gym & Home

Ranked EZ Barbell Reverse Grip Curl Alternatives

10 substitutes, ranked by how closely each one matches the EZ Barbell 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.

1. Best match

   Play demonstration

   1. Dumbbell Biceps Curl Reverse

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Curl
   • Body position: standing, the same as the EZ Barbell Reverse Grip Curl
2. Play demonstration

   2. Dumbbell Revers Grip Biceps Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Curl
   • Body position: standing, the same as the EZ Barbell Reverse Grip Curl
3. 

   3. Standing Dumbbell Reverse Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
   2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
   3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Curl
   • Body position: standing, the same as the EZ Barbell Reverse Grip Curl
4. 

   4. Reverse Barbell Curl

   99% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
   2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
   3. Slowly begin to bring the bar back to starting position as your breathe in.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Curl
   • Body position: standing, the same as the EZ Barbell Reverse Grip Curl
5. 

   5. Reverse Plate Curls

   99% match

   • Biceps
   • Other
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
   2. Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
   3. Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
   4. Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
   • Body position: standing, the same as the EZ Barbell Reverse Grip Curl
6. Play demonstration

   6. Barbell Standing Wide Grip Biceps Curl

   98% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Curl
   • Body position: standing, the same as the EZ Barbell Reverse Grip Curl
7. Play demonstration

   7. Barbell Standing Reverse Grip Curl

   98% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Curl
   • Body position: standing, the same as the EZ Barbell Reverse Grip Curl
   • Balance: easier to stay steady on than the EZ Barbell Reverse Grip Curl
8. Play demonstration

   8. Dumbbell Reverse Spider Curl

   98% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Curl
   • Body position: standing, the same as the EZ Barbell Reverse Grip Curl
   • Balance: easier to stay steady on than the EZ Barbell Reverse Grip Curl
9. Play demonstration

   9. Ez-barbell Standing Wide Grip Biceps Curl

   97% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart.
   2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
   3. Curl the barbell up towards your shoulders by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
   • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
   • Equipment: free weights, the same as the EZ Barbell Reverse Grip Curl
   • Body position: standing, the same as the EZ Barbell Reverse Grip Curl
10. 

    10. Ez-bar Curl

    96% match

    • Biceps
    • Ez-barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
    2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
    3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
    4. Then inhale and slowly lower the bar back to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as the EZ Barbell Reverse Grip Curl
    • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
    • Equipment: free weights, the same as the EZ Barbell Reverse Grip Curl
    • Body position: standing, the same as the EZ Barbell Reverse Grip Curl