Wide-Grip Standing Barbell Curl
Start
Finish
Muscles worked
How to do it
- 01
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.
- 02
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 03
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.
- 04
Slowly begin to bring the bar back to starting position as your breathe in.
- 05
Repeat for the recommended amount of repetitions.
If you don't have a barbell
Same movement pattern, same primary muscles — swap by what you have.
With barbell
With dumbbell
With ez bar
With cable
