How to do the Barbell Standing Wide-grip Curl
Barbell Standing Wide-grip Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
Barbell Standing Wide-grip Curl demonstration · © GymiaFit
Barbell Standing Wide-grip Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Standing Wide-grip Curl step by step
- 1Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- 2Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
- 3Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
- 4Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- 5Hold the contracted position for a brief pause as you squeeze your biceps.
- 6Inhale and slowly begin to lower the barbell back to the starting position.
- 7Repeat for the desired number of repetitions.
Barbell Standing Wide-grip Curl — questions
What muscles does the Barbell Standing Wide-grip Curl work?
The Barbell Standing Wide-grip Curl primarily targets the Biceps. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Barbell Standing Wide-grip Curl?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Standing Wide-grip Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Standing Wide-grip Curl?
Barbell Alternate Biceps Curl, Barbell Biceps Curl (with Arm Blaster), Barbell Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Standing Wide-grip Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.