Upper Arms Exercise · Barbell

Expand

Barbell Standing Wide Grip Biceps Curl

The standing wide grip biceps curl spreads the hands further apart than a standard curl, which shortens the range of motion but shifts more emphasis onto the inner or short head of the biceps. It's a useful variation to add if you're chasing more complete biceps development rather than relying on one grip width. Keep the elbows stable and avoid the wider grip turning into a shrugging motion at the top.

Go to the movement steps

Also known as: Barbell Standing Wide Grip Bicep Curl, Bb Standing Wide Grip Biceps Curl

Category

Upper Arms

Equipment

Barbell

Target

Biceps

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Standing Wide Grip Biceps Curl

1. Stand with your feet shoulder-width apart, gripping a barbell underhand with your hands wider than shoulder width.
2. Keep your spine straight and your elbows tucked in near your sides.
3. Breathe out as you curl the bar up toward your shoulders, keeping your upper arms fixed.
4. Hold briefly at the top, squeezing your biceps hard.
5. Breathe in as you lower the bar back down slowly until your arms fully straighten.
6. Execute the desired number of reps with smooth cadence and consistent focus on the biceps.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Standing Wide Grip Biceps Curl mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have barbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Barbell Standing Wide Grip Biceps Curl work?

The Barbell Standing Wide Grip Biceps Curl mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Standing Wide Grip Biceps Curl?

You do the Barbell Standing Wide Grip Biceps Curl with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Standing Wide Grip Biceps Curl?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Standing Wide Grip Biceps Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Barbell Standing Wide Grip Biceps Curl?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.