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.
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
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.
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.-See Less
Jan 25, 2013 7:14 PM:
Do 4-5 sets of this and your biceps will look like softballs
Do 4-5 sets of this and your biceps will look like softballs-See Less
Feb 6, 2012 1:42 PM:
i like how they say its isolation for the movement.
its def not isolation. its pure power and strength love em
i like how they say its isolation for the movement.
its def not isolation. its pure power and strength love em -See Less
Dec 14, 2011 11:25 AM:
I love this exercise....it'll always be part of my bicep work out
I love this exercise....it'll always be part of my bicep work out-See Less
Oct 31, 2011 10:39 PM:
dont go completely downward.. it will be difficult to lift the barbell again..
dont go completely downward.. it will be difficult to lift the barbell again..-See Less
Jan 25, 2013 7:14 PM:
Do 4-5 sets of this and your biceps will look like softballs
Do 4-5 sets of this and your biceps will look like softballs-See Less
Feb 6, 2012 1:42 PM:
i like how they say its isolation for the movement.
its def not isolation. its pure power and strength love em
i like how they say its isolation for the movement.
its def not isolation. its pure power and strength love em -See Less
Dec 14, 2011 11:25 AM:
I love this exercise....it'll always be part of my bicep work out
I love this exercise....it'll always be part of my bicep work out-See Less
May 27, 2011 11:32 AM:
Variation is better, so using this exercise will definitely help.
Variation is better, so using this exercise will definitely help.-See Less
Jun 16, 2010 9:32 AM:
This is actually a great bicep exercise I'm surprised more guys haven't rated this. Wide grip curls, while it may seem awkward to grip the barbell but it's actually what you need to really build up the overall biceps and work the long head of the bicep, not just the short one with endless biceps curls...+See More
This is actually a great bicep exercise I'm surprised more guys haven't rated this. Wide grip curls, while it may seem awkward to grip the barbell but it's actually what you need to really build up the overall biceps and work the long head of the bicep, not just the short one with endless biceps curls and close grip curls. When you're trying to build your peak, wide grip is the way to go because it focuses on the bicep's long head, so when you flex it gives you the arnold-like peak that pretty much all men desire. Get your damn wide curls in, go intense, not too heavy this is more than likely a muscle that you haven't worked and do you don't want to strain yourself.-See Less
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.
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.-See Less
Oct 31, 2011 10:39 PM:
dont go completely downward.. it will be difficult to lift the barbell again..
dont go completely downward.. it will be difficult to lift the barbell again..-See Less
Aug 6, 2011 4:18 AM:
Crunch your biceps on top for 1-2 secs, and DON'T lock out completely in the lower position or it will rest the biceps muscle.
Crunch your biceps on top for 1-2 secs, and DON'T lock out completely in the lower position or it will rest the biceps muscle.-See Less
Mar 14, 2011 1:42 PM:
great exercise. i find it easier on the wrists using an EZ curl bar
great exercise. i find it easier on the wrists using an EZ curl bar-See Less
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of people found this review helpful
Review: Wide-Grip Standing Barbell Curl
Feb 21, 2013 12:37 PM: Best bicep exercise imo
of people found this tip helpful
Tip: Wide-Grip Standing Barbell Curl
Feb 16, 2013 6:37 PM: this is the best
of people found this tip helpful
Tip: Wide-Grip Standing Barbell Curl
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.
of people found this review helpful
Review: Wide-Grip Standing Barbell Curl
Jan 25, 2013 7:14 PM: Do 4-5 sets of this and your biceps will look like softballs
of people found this review helpful
Review: Wide-Grip Standing Barbell Curl
Jun 17, 2012 1:16 PM: 8/10
of people found this tip helpful
Tip: Wide-Grip Standing Barbell Curl
Mar 30, 2012 10:29 PM: For more emphasis on bicep short head
of people found this review helpful
Review: Wide-Grip Standing Barbell Curl
Mar 8, 2012 4:44 PM: NC
of people found this review helpful
Review: Wide-Grip Standing Barbell Curl
Feb 6, 2012 1:42 PM: i like how they say its isolation for the movement.
its def not isolation. its pure power and strength love em
of people found this review helpful
Review: Wide-Grip Standing Barbell Curl
Dec 14, 2011 11:25 AM: I love this exercise....it'll always be part of my bicep work out
of people found this tip helpful
Tip: Wide-Grip Standing Barbell Curl
Oct 31, 2011 10:39 PM: dont go completely downward.. it will be difficult to lift the barbell again..