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

The Reverse Barbell Curl is done standing with a barbell. Ranked closest by our scoring: Reverse Plate Curls, the Barbell Standing Reverse Grip Curl and the EZ Barbell Reverse Grip Curl. Two harder versions, the Barbell Standing Wide Grip Biceps Curl and the Drag Curl, are listed below as progressions rather than swaps.

Reverse Barbell Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Reverse Barbell Curl

The steps for the Reverse Barbell Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Barbell · Beginner · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Reverse Plate Curls

    1. Reverse Plate Curls

    99% match

    Biceps · Beginner · Isolation

    A straight swap when you want to keep working the biceps.

    • Other
    How to perform it
    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. Barbell Standing Reverse Grip CurlPlay demonstration

    2. Barbell Standing Reverse Grip Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Barbell
    How to perform it
    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. EZ Barbell Reverse Grip CurlPlay demonstration

    3. EZ Barbell Reverse Grip Curl

    99% match

    Biceps · Intermediate · Isolation

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

    • Ez-barbell
    How to perform it
    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. Barbell Standing Wide-grip CurlPlay demonstration

    4. Barbell Standing Wide-grip Curl

    97% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a wide grip.

    • Barbell
    How to perform it
    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
  6. Barbell Standing Wide Grip Biceps CurlPlay demonstration

    Progression

    6. Barbell Standing Wide Grip Biceps Curl

    97% match

    Biceps · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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. Barbell CurlPlay demonstration

    7. Barbell Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Barbell
    How to perform it
    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

  10. Progression

    10. Drag Curl

    96% match

    Biceps · Intermediate · Isolation

Reverse Barbell Curl FAQ

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.

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