TETSUBarbell Standing Wide-Grip Curl
The Barbell Standing Wide-Grip Curl is a barbell exercise for the upper arms that primarily targets the biceps, with the forearms and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Barbell Standing Wide-Grip Curl
- Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
- Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Standing Wide-Grip Curl work?
The Barbell Standing Wide-Grip Curl primarily targets the biceps. The forearms and shoulders work as supporting muscles.
What equipment do I need for the Barbell Standing Wide-Grip Curl?
You need a barbell to perform the Barbell Standing Wide-Grip Curl.
How many sets and reps of the Barbell Standing Wide-Grip Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Standing Wide-Grip Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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