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All exercises

Barbell standing wide grip biceps curl

Beginner

Barbell standing wide grip biceps curl is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.
  2. 2Keep your back straight and your elbows close to your torso.
  3. 3Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.
  4. 4Pause for a moment at the top, squeezing your biceps.
  5. 5Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Ez-barbell standing wide grip biceps curlEZ bar
  • Dumbbell standing biceps curlDumbbell
  • Dumbbell reverse grip biceps curlDumbbell
  • Barbell standing wide-grip curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Barbell drag curlBarbell
  • Barbell lying preacher curlBarbell
  • Barbell prone incline curlBarbell
  • Barbell reverse preacher curlBarbell
Logged today · 90 seconds restBarbell standing wide grip biceps curl

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