Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Barbell standing wide-grip curl

Beginner

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

What it works

Primary muscle

Biceps

Also works

ForearmsFront delts

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

How to do it

  1. 1Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
  2. 2Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
  3. 3Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
  4. 4Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly begin to lower the barbell back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

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

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 curl

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band