Target Muscle

    Biceps

    Equipment

    Barbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsBarbell

    Barbell Standing Wide Grip Curl

    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. 1

      Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.

    2. 2

      Keep your back straight and your elbows close to your torso.

    3. 3

      Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.

    4. 4

      Pause for a moment at the top, squeezing your biceps.

    5. 5

      Inhale and slowly lower the barbell back to the starting position, fully extending your arms.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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