10 Best Reverse Barbell Curl Alternatives for Wrist Pain or No-Barbell Access
If you can't perform the reverse barbell curl, use movements that keep a pronated grip and emphasize the brachioradialis and brachialis. Try dumbbell reverse curls (keep wrists pronated, elbows tucked and lift through the forearms), EZ-bar reverse curls, cable reverse curls, hammer curls, or band reverse curls.
Original Exercise: Reverse Barbell Curl
How to Perform Reverse Barbell Curl
- 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.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Reverse Barbell Curl Alternatives
1. Barbell Standing Reverse Grip Curl
99.2% MatchHow to perform this exercise
- 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.
2. Ez Barbell Reverse Grip Curl
98.7% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
- Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
- Curl the barbell upwards by contracting your biceps, while exhaling.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
3. Ez-barbell Standing Wide Grip Biceps Curl
97.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Curl the barbell up towards your shoulders by contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
4. Barbell Standing Wide-grip Curl
97.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
- Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
5. Barbell Standing Wide Grip Biceps Curl
96.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
6. Barbell Curl
96% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the bar back to the starting position.
7. Close-Grip EZ Bar Curl
96% MatchHow to perform this exercise
- Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: 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 and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
8. Close-Grip EZ-Bar Curl With Band
96% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
9. Close-Grip Standing Barbell Curl
96% MatchHow to perform this exercise
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
10. Drag Curl
96% MatchHow to perform this exercise
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Reverse Barbell Curl Alternative
You might substitute the reverse barbell curl because of wrist or distal tendon pain from sustained pronation, lack of a barbell or EZ setup, or a desire to shift emphasis among forearm muscles. Reverse curls bias the brachioradialis and brachialis via a pronated grip; if that pronation increases wrist torque, swapping to hammer curls or neutral-grip cable curls reduces wrist extension stress while still loading elbow flexors. Equipment constraints push you toward bands or cables, which allow variable resistance and safer eccentrics. Technique cue: keep wrists rigid and elbows pinned to your sides to isolate forearm flexors and avoid shoulder-driven momentum.
How to Choose the Right Substitute
Match grip, joint stress, and load path to your goal when selecting a substitute. If you need the same pronated-forearm emphasis, pick dumbbell or EZ-bar reverse curls and maintain full pronation with elbows fixed; focus on a controlled 2–3 second eccentric to maximize brachioradialis activation. If wrist pain limits pronation, choose hammer curls or neutral-grip cable curls to shift torque to the brachialis and reduce wrist strain. For minimal equipment, use resistance-band reverse curls anchored low and maintain straight wrists. Consider ROM, progressive overload options, and whether you want more brachialis versus biceps brachii involvement.
Frequently Asked Questions
What muscles does Reverse Barbell Curl work?
The reverse barbell curl primarily targets the brachioradialis and brachialis while also recruiting the biceps brachii. Use a rigid wrist and elbows pinned to your sides; the pronated grip increases forearm extensor tension and shifts force away from pure biceps supination.
What is the best bodyweight alternative to Reverse Barbell Curl?
A pronated-grip inverted row is an effective bodyweight substitute: set a bar low, grasp it with an overhand grip, and pull your chest to the bar while keeping elbows close. That position replicates pronation stress and trains the brachioradialis and biceps under closed-chain load.
Can I build muscle without doing Reverse Barbell Curl?
Yes—muscle growth depends on progressive overload and proper stimulus, not a single exercise. Use dumbbell reverse curls, hammer curls, cable reverse curls, or band variations, apply progressive loading, and control eccentrics to target the same forearm and upper-arm muscles.
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