Barbell Standing Wide Grip Curl
Description
The barbell standing wide grip curl is performed with hands wider than shoulder-width on the barbell. The wide grip shifts emphasis to the short head of the biceps, building inner arm thickness. It is a strong complement to close grip curls for full bicep development.
Muscle Group
Equipment Required
Barbell Standing Wide Grip Curl Instructions
- Stand tall with feet shoulder-width apart.
- Hold a barbell with an underhand grip, hands wider than shoulder-width.
- Pin your elbows against your sides.
- Brace your core and pull your shoulders back.
- Curl the bar up by bending only at the elbows.
- Continue until the bar reaches shoulder height.
- Squeeze the biceps hard at the top.
- Lower the bar back down with control to full extension.
Barbell Standing Wide Grip Curl Form & Visual
Barbell Standing Wide Grip Curl Benefits
- Targets short head of biceps
- Builds inner arm thickness
- Different stimulus than close grip curls
- Pairs well with close grip for full development
- Useful for breaking through curl plateaus
- Strong forearm engagement
Barbell Standing Wide Grip Curl Muscles Worked
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
Barbell Standing Wide Grip Curl Variations & Alternatives
- Barbell Curl
- Close Grip Curl
- EZ Bar Curl
- Preacher Curl
