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Wide-Grip Standing Barbell Curl

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


9.1

Out of 10

Excellent

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Wide-Grip Standing Barbell Curl Images

Wide-Grip Standing Barbell Curl
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Wide-Grip Standing Barbell Curl
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Wide-Grip Standing Barbell Curl Guide

Main Muscle: Biceps

  1. 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.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  3. 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.
  4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.

Variations:

  • You can also perform this movement using an E-Z bar or E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
  • You may also use the closer grip for variety purposes.



Alternative Exercises For Wide-Grip Standing Barbell Curl

9.0

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Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Wide-Grip Standing Barbell Curl

Exercise Rating
9/10

May 2, 2014 12:34 PM: Another tip: Keep your back straight, only move your forearms while your face is only looking front. No rush, do slowly and correctly. Your biceps will swell up like balloons :D



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of people found this tip helpful

Tip: Wide-Grip Standing Barbell Curl

Exercise Rating
9/10

May 2, 2014 12:16 PM: You can hurt your elbows, be careful! Great exercise btw



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of people found this tip helpful

Tip: Wide-Grip Standing Barbell Curl

Exercise Rating
9/10

Mar 12, 2014 9:32 PM: Beware with your elbows, don't open them too much.



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of people found this review helpful

Review: Wide-Grip Standing Barbell Curl

Exercise Rating
10/10

Jul 11, 2013 9:03 PM: The king arm builder



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of people found this review helpful

Review: Wide-Grip Standing Barbell Curl

Exercise Rating
10/10

Feb 21, 2013 12:37 PM: Best bicep exercise imo



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of people found this tip helpful

Tip: Wide-Grip Standing Barbell Curl

Exercise Rating
10/10

Feb 16, 2013 6:37 PM: this is the best



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of people found this tip helpful

Tip: Wide-Grip Standing Barbell Curl

Exercise Rating
9/10

Feb 16, 2013 1:17 AM: Do this exercise with varying weights say 16kg(10kg bar two 3 kg plates), 18kg(10 4 4) and 20kg(10 5 5). Perform 2 sets with 16kg, 2 sets with 18 and 2 sets with 20. If you hit the enough reps increase the weights.



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of people found this review helpful

Review: Wide-Grip Standing Barbell Curl

Exercise Rating
10/10

Jan 25, 2013 7:14 PM: Do 4-5 sets of this and your biceps will look like softballs



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of people found this review helpful

Review: Wide-Grip Standing Barbell Curl

Exercise Rating
8/10

Jun 17, 2012 1:16 PM: 8/10



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of people found this tip helpful

Tip: Wide-Grip Standing Barbell Curl

Exercise Rating
10/10

Mar 30, 2012 10:29 PM: For more emphasis on bicep short head



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