Exercise
Wide-Grip Standing Barbell Curl
Also known as: wide grip barbell curl, wide grip biceps curl, outer grip barbell curl, barbell curl wide hands, barbell standing wide grip biceps curl
Wide-Grip Standing Barbell Curl is a isolation exercise for the biceps. Main target: biceps short head. Also works: forearm flexors. Equipment: barbell.
Muscles worked
How to do it
- 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.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Similar exercises
Barbell Curls Lying Against An Incline
Barbell
Biceps short head
Close-Grip Standing Barbell Curl
Barbell
Biceps short head
Lying High Bench Barbell Curl
Barbell
Biceps short head
Seated Close-Grip Concentration Barbell Curl
Barbell
Biceps short head
Barbell Curl
Barbell
Biceps short headBiceps long head
Reverse Barbell Curl
Barbell
Brachialis
Alternatives with other equipment
Concentration Curls
Dumbbell
Biceps short head
Cable Preacher Curl
Cable
Biceps short head
Close-Grip EZ Bar Curl
EZ curl bar
Biceps short head
Machine Bicep Curl
Machine
Biceps short head
Arm Blaster Curl
Other
Biceps short head
Band Overhead Biceps Curl
Bands
Biceps short head
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.