Wide-Grip Standing Barbell Curl
The Wide-Grip Standing Barbell Curl isolates the Biceps through a controlled range of motion. This beginner-level barbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Wide-Grip Standing Barbell Curl
- 1
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
- 2
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 3
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- 4
Slowly begin to bring the bar back to starting position as your breathe in.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Wide-Grip Standing Barbell Curl work?
The Wide-Grip Standing Barbell Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Wide-Grip Standing Barbell Curl good for beginners?
Yes, the Wide-Grip Standing Barbell Curl is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Wide-Grip Standing Barbell Curl?
You need barbell to perform the Wide-Grip Standing Barbell Curl. Most commercial gyms will have this available.
Track Your Progress
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