10 Best Reverse Barbell Curl Alternatives for Wrist Pain or No-Barbell Access

Ranked Reverse Barbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the Reverse Barbell 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Reverse Plate Curls

   99% match

   • Biceps
   • Other
   • Beginner
   • Isolation

   A straight swap when you want to keep working 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 Reverse Barbell Curl
   • Primary muscle: biceps, the same as the Reverse Barbell Curl
   • Body position: standing, the same as the Reverse Barbell Curl
2. Play demonstration

   2. Barbell Standing Reverse Grip Curl

   99% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   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 Reverse Barbell Curl
   • Primary muscle: biceps, the same as the Reverse Barbell Curl
   • Equipment: free weights, the same as the Reverse Barbell Curl
   • Body position: standing, the same as the Reverse Barbell Curl
3. Play demonstration

   3. EZ Barbell Reverse Grip Curl

   99% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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.

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

   Why this matches

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

   4. Barbell Standing Wide-grip Curl

   97% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   The same equipment, taken with a wide grip.

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
   2. Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
   3. Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
   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. Inhale and slowly begin to lower the barbell back to the starting position.
   7. 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 Reverse Barbell Curl
   • Primary muscle: biceps, the same as the Reverse Barbell Curl
   • Equipment: free weights, the same as the Reverse Barbell Curl
   • Body position: standing, the same as the Reverse Barbell Curl
5. Play demonstration

   5. 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 Reverse Barbell Curl
   • Primary muscle: biceps, the same as the Reverse Barbell Curl
   • Equipment: free weights, the same as the Reverse Barbell Curl
   • Body position: standing, the same as the Reverse Barbell Curl
6. Play demonstration

   Progression

   6. Barbell Standing Wide Grip Biceps Curl

   97% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the biceps.

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

   7. Barbell Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   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 forward.
   2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale as you slowly begin to lower the bar 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 Reverse Barbell Curl
   • Primary muscle: biceps, the same as the Reverse Barbell Curl
   • Equipment: free weights, the same as the Reverse Barbell Curl
   • Body position: standing, the same as the Reverse Barbell Curl
8. 

   8. Close-grip EZ Bar Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. 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.
   2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
   3. 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.
   4. Slowly begin to bring the bar back to starting position as your breathe in.
   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 Reverse Barbell Curl
   • Primary muscle: biceps, the same as the Reverse Barbell Curl
   • Equipment: free weights, the same as the Reverse Barbell Curl
   • Body position: standing, the same as the Reverse Barbell Curl
9. 

   9. Close-grip Standing Barbell Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Hold a barbell with both hands, palms up and a few inches apart.
   2. 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.
   3. 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.
   4. Slowly go back down to the starting position as you inhale.
   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 Reverse Barbell Curl
   • Primary muscle: biceps, the same as the Reverse Barbell Curl
   • Equipment: free weights, the same as the Reverse Barbell Curl
   • Body position: standing, the same as the Reverse Barbell Curl
10. 

    Progression

    10. Drag Curl

    96% match

    • Biceps
    • Barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. 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.
    2. 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.
    3. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
    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 Reverse Barbell Curl
    • Primary muscle: biceps, the same as the Reverse Barbell Curl
    • Equipment: free weights, the same as the Reverse Barbell Curl
    • Body position: standing, the same as the Reverse Barbell Curl