Wide-Grip Standing Barbell Curl
How to do the Wide-Grip Standing Barbell Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
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Barbell
How to do the Wide-Grip Standing Barbell Curl
- 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.
Log it, see it on your body.
Every Wide-Grip Standing Barbell Curl set you log feeds Ascend's anatomy heatmap — so your biceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More biceps exercises
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