The barbell standing wide grip curl is a strength exercise targeting the bicep, with secondary emphasis on the forearms. It involves curling a barbell with a wide grip, which can help emphasize the outer portion of the bicep.
Also Works
Forearms
How to Perform
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.
Pro Tips
•Position your hands about 4-6 inches outside shoulder width to emphasize the short (inner) head of the biceps.
•Pin your elbows to your sides and keep your upper arms completely still throughout the curl.
•Squeeze at the top for a full second before lowering to maximize the peak contraction.
Common Mistakes
•Swinging the body to generate momentum, which is the most common cheat on standing Barbell Curls.
•Gripping so wide that the wrists are angled uncomfortably, causing forearm pain.
•Letting the elbows drift forward at the top, which shifts tension to the front deltoids.