Barbell Standing Wide-grip Biceps Curl
Description
The barbell standing wide-grip biceps curl uses a wider-than-shoulder-width grip on the barbell to shift emphasis to the short (inner) head of the biceps brachii. The wide grip is one of the most effective ways to target the bicep peak. It is a simple variation that adds significant variety to standard barbell curls.
Muscle Group
Equipment Required
Barbell Standing Wide-grip Biceps Curl Instructions
- Stand tall with feet hip-width apart. Grip a barbell with an underhand grip wider than shoulder-width — roughly 1.25 to 1.5 times shoulder-width.
- Let the bar hang at arm’s length in front of your thighs.
- Pin your elbows to your sides. Brace your core.
- Curl the bar up by bending only at the elbows. The wide grip naturally turns your wrists slightly outward.
- Continue until the bar reaches shoulder height. Squeeze your biceps hard at the top.
- Lower under control over two seconds.
- Do not swing or use body english.
- Repeat for the desired number of reps.
Barbell Standing Wide-grip Biceps Curl Form & Visual
Barbell Standing Wide-grip Biceps Curl Benefits
- Emphasizes the short (inner) head of the biceps
- Builds bicep peak development
- Different stimulus than standard or close-grip curls
- Easy variation that adds significant variety
- Builds bicep size effectively
- Useful for breaking through bicep plateaus
Barbell Standing Wide-grip Biceps Curl Muscles Worked
- Biceps brachii (especially the short head)
- Brachialis
- Brachioradialis
- Forearm flexors
Barbell Standing Wide-grip Biceps Curl Variations & Alternatives
- Barbell Curl (standard grip)
- Close Grip Curl (long head bias)
- Narrow-Grip Barbell Curl
- EZ Bar Curl
- Wide-Grip EZ Bar Curl
- 21s with Wide Grip
