Arms · Barbell · Isolation · Beginner
Wide-Grip Standing Barbell Curl
Primary
- Main muscles
- Biceps
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.
Swaps on other equipment
Each has the biceps as its main muscle and is also a pull, on a different piece of equipment.
Other bicep exercises
- Standing Inner-Biceps Curl · Dumbbell
- Standing One-Arm Cable Curl · Cable
- Standing One-Arm Dumbbell Curl Over Incline Bench · Dumbbell
- Two-Arm Dumbbell Preacher Curl · Dumbbell
- Zottman Curl · Dumbbell
- Zottman Preacher Curl · Dumbbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake