Barbell Standing Wide-grip Curl

Barbell Standing Wide-grip Curl

The Barbell Standing Wide-grip Curl is an excellent exercise for targeting the muscles in the upper arms, specifically the biceps. This compound movement not only helps to develop bigger and stronger biceps but also engages the muscles in the forearms. To perform the Barbell Standing Wide-grip Curl, you'll start by grabbing a barbell with a wider-than-shoulder-width grip. Stand with your feet shoulder-width apart, keeping your back straight, chest up, and core engaged. Let the barbell hang down in front of your thighs, with your palms facing away from your body. As you exhale, slowly curl the barbell towards your shoulders while keeping your upper arms stationary. Focus on contracting your biceps throughout the movement, and try to avoid swinging your body or using momentum to lift the weight. Pause for a second at the top of the movement, squeezing your biceps, and then slowly lower the barbell back to the starting position while inhaling. It's important to maintain proper form during the Barbell Standing Wide-grip Curl. Make sure to keep your elbows close to your sides and your wrists in a neutral position. Using too much weight or improper technique can put unnecessary strain on your joints and increase the risk of injury. Start with a weight that is challenging yet manageable and gradually increase the load as you become more comfortable and stronger. Incorporating the Barbell Standing Wide-grip Curl into your workout routine can help you achieve the defined and strong biceps you desire. Remember to always warm up before performing any exercise and to listen to your body. If you experience pain or discomfort, stop the exercise and consult with a fitness professional to ensure proper form and technique.


  • Stand upright with your feet shoulder-width apart, holding a barbell with an overhand grip and your palms facing away from you.
  • Lower the barbell to your thighs, keeping your elbows close to your torso and your upper arms stationary.
  • Curl the barbell upwards by contracting your biceps, exhaling as you lift.
  • Continue the curl until the bar is at shoulder level and your biceps are fully contracted.
  • Hold the contracted position for a brief pause, squeezing your biceps.
  • Slowly lower the barbell back to the starting position, inhaling as you do so.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize muscle engagement and prevent injury.
  • Start with a weight that allows you to perform the exercise with correct form and gradually increase the resistance as you become more comfortable.
  • Engage the core muscles by keeping your abdominal muscles tight throughout the movement.
  • Exhale as you curl the barbell upwards and inhale as you lower it down slowly and under control.
  • Avoid using momentum to lift the weight; instead, rely on the strength of your biceps to perform the movement.
  • Experiment with different grip widths to target different areas of the biceps and forearm muscles.
  • Incorporate variations of this exercise into your routine, such as using an EZ-bar or dumbbells, to add variety and challenge your muscles in different ways.
  • Don't neglect the importance of rest and recovery in your training program. Allow for adequate rest between sets and training sessions to promote muscle growth and prevent overuse injuries.
  • Fuel your body with a balanced diet that provides enough protein, carbohydrates, and healthy fats to support muscle development and overall performance.
  • Consult with a fitness professional to ensure you're performing the exercise correctly and to receive personalized recommendations based on your fitness goals and abilities.


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