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Exercise 0113 · REF NdIb5Z1

Barbell Standing Wide-Grip Curl exercise animation

Barbell Standing Wide-Grip Curl

Category
Upper Arms
Equipment
Barbell
Target
Biceps

The standing wide-grip curl spreads the hands out on a barbell curl, similar to the wide grip variation, shifting emphasis toward the inner head of the biceps and shortening the range slightly. It's worth rotating in periodically for variety rather than using exclusively, since grip width changes alone won't replace balanced arm training. Keep the movement slow and controlled rather than rushing through the shortened range.

How to Do the Barbell Standing Wide-Grip Curl

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

Muscles Worked

The Barbell Standing Wide-Grip Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

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

More Biceps Exercises

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

Equipment Alternatives

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

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Barbell Standing Wide-Grip Curl work?
The Barbell Standing Wide-Grip Curl primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Barbell Standing Wide-Grip Curl?
The Barbell Standing Wide-Grip Curl is done with a barbell.
What's a good alternative to the Barbell Standing Wide-Grip Curl?
If you don't have access to a barbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.