Barbell Standing Wide-Grip Bicep Curl
Wider grip, bigger gains? Target those biceps with the Barbell Standing Wide-Grip Bicep Curl. Proper form is key!
The Barbell Standing Wide-Grip Bicep Curl mainly works the biceps, with help from the forearms and shoulders. You'll need: barbell or weight plates.
Required Equipment
Barbell Standing Wide-Grip Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors); Front Shoulder (anterior deltoid)
Barbell Standing Wide-Grip Bicep Curl Variations and Alternatives
How to do the Barbell Standing Wide-Grip Bicep Curl
Load the barbell with the desired weight and secure the plates with collars.
Stand up straight with your feet shoulder-width apart and knees slightly bent for stability.
Hold the barbell with an overhand grip (palms facing up) and hands wider than shoulder-width apart; this is your starting position.
Keep your elbows close to your torso and your back straight.
Exhale and curl the barbell up towards your shoulders by contracting your biceps. Keep your upper arms stationary, and ensure that only your forearms are moving.
Continue raising the bar until your biceps are fully contracted and the bar is at shoulder level. Hold the contraction briefly at the top of the movement.
Inhale and slowly lower the bar back to the starting position in a controlled manner.
Repeat for the desired number of repetitions and sets.
Remember to perform the exercise with proper form to avoid injury and maximize the benefits to your biceps. Adjust the weight as necessary to complete the sets with the right form.
---
Barbell Standing Wide-Grip Bicep Curl FAQs
What muscles does the Barbell Standing Wide-Grip Bicep Curl work?
The Barbell Standing Wide-Grip Bicep Curl mainly works the biceps, with help from the forearms and shoulders. The main muscles are the biceps brachii.
What equipment do you need for the Barbell Standing Wide-Grip Bicep Curl?
Barbell or weight plates.
What workout day should the Barbell Standing Wide-Grip Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Standing Wide-Grip Bicep Curl variations and alternatives?
Similar exercises include the Bar Bicep Curl, Alternating Barbell Bicep Curl, Barbell Curl and Barbell Press Extension Curl.
Training calculators
Work out the numbers behind your training before your next session.