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

The EZ Barbell Reverse Grip Curl is done standing with an EZ bar. 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: EZ Barbell Reverse Grip Curl

EZ Barbell Reverse Grip CurlPlay demonstration
Primary muscle
Biceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform EZ Barbell Reverse Grip Curl
  1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
  3. Curl the barbell upwards by contracting your biceps, while exhaling.
  4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Slowly begin to bring the barbell back to the starting position as you inhale.
  7. Repeat for the desired number of repetitions.
Filter EZ Barbell Reverse Grip Curl alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

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
    Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    70% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. 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 EZ Barbell Reverse Grip Curl
    • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    70% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that works the biceps one side at a time.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. 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 EZ Barbell Reverse Grip Curl
    • Primary muscle: biceps, the same as the EZ Barbell Reverse Grip Curl
    • Equipment: bodyweight only, not free weights
  3. ElevatorPlay demonstration

    3. Elevator

    49% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. 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 EZ Barbell Reverse Grip Curl
  4. Bodyweight Standing RowPlay demonstration

    4. Bodyweight Standing Row

    47% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. 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 EZ Barbell Reverse Grip Curl
    • Balance: harder to stay steady on than the EZ Barbell Reverse Grip Curl
  5. Bodyweight Standing Close-grip RowPlay demonstration

    5. Bodyweight Standing Close-grip Row

    43% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. 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 EZ Barbell Reverse Grip Curl
    • Balance: harder to stay steady on than the EZ Barbell Reverse Grip Curl
  6. Bodyweight Standing Row (With Towel)Play demonstration

    6. Bodyweight Standing Row (With Towel)

    43% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. 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 EZ Barbell Reverse Grip Curl
    • Balance: harder to stay steady on than the EZ Barbell Reverse Grip Curl
  7. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    7. Bodyweight Kneeling Triceps Extension

    42% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. 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
  8. Inverted RowPlay demonstration

    8. Inverted Row

    41% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. 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
  9. Inverted Row Bent KneesPlay demonstration

    9. Inverted Row Bent Knees

    41% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. 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
  10. Elbow Lift - Reverse Push-upPlay demonstration

    10. Elbow Lift - Reverse Push-up

    40% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. 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: lying on your back, not standing

Why You Might Need an EZ Barbell Reverse Grip Curl Alternative

You may need substitutes due to limited equipment, wrist pain, elbow irritation, or a training emphasis on brachialis rather than biceps peak. A pronated or neutral grip shifts load from the biceps long head toward the brachialis and forearm extensors; that changes joint torque and wrist stress. If the EZ bar aggravates the wrist, choose neutral-grip dumbbells or bands. Technique cue: perform a slow 2–3 second eccentric and keep the elbow fixed to maintain isolated elbow-flexor activation and minimize shoulder involvement.

EZ Barbell Reverse Grip Curl FAQ

What muscles does EZ Barbell Reverse Grip Curl work?

The exercise primarily targets the brachialis and, to a lesser extent, the biceps brachii and brachioradialis. Because the grip is pronated, the biceps’ supination role is reduced and elbow-flexion torque shifts to the brachialis; cue: perform curls with elbows fixed at your sides to isolate elbow flexors.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology