Barbell Standing Wide-Grip Biceps Curl
Perform the Barbell Standing Wide-Grip Biceps Curl to sculpt your outer biceps. This exercise effectively isolates and builds mass in the upper arms for
Description
A weightlifting exercise that targets the biceps by curling a barbell from a standing position. The wide grip engages the outer part of the biceps.
How to Do Barbell Standing Wide-Grip Biceps Curl
- 1Setup
Stand tall with feet shoulder-width apart, holding a barbell with an underhand (supinated) grip significantly wider than shoulder-width, hands approximately 6-8 inches outside your shoulders.
- 2Setup
Keep your chest up, shoulders pulled back and down, and core engaged; allow the barbell to hang at arm's length, resting against your upper thighs.
- 3
Exhale as you slowly curl the barbell upwards towards your chest, keeping your elbows tucked close to your sides and stationary throughout the movement.
- 4
Squeeze your biceps forcefully at the top of the contraction, ensuring the bar reaches shoulder height or just below, without swinging your torso.
- 5
Inhale as you slowly lower the barbell back to the starting position with control, fully extending your arms to achieve a complete stretch in the biceps.
Tips
- Maintain stationary elbows throughout the curl; avoid letting them drift forward or back, as this shifts tension away from the biceps.
- Focus on a controlled eccentric (lowering) phase, taking 2-3 seconds to return the bar to the starting position to maximize muscle engagement.
- Keep your wrists straight and rigid, in line with your forearms, to prevent wrist strain and ensure the biceps do the work.
- Slightly tuck your chin and look straight ahead to maintain a neutral spine and prevent hyperextension of the neck or lower back.
Common Mistakes
- ×Swinging the barbell using momentum rather than pure bicep strength: reduce the weight and focus on a strict, controlled movement.
- ×Flaring elbows out to the sides during the curl: keep your elbows pinned close to your torso to maintain tension on the biceps and protect your shoulders.
- ×Not fully extending the arms at the bottom: ensure a complete range of motion to maximize the stretch and contraction of the biceps.
Variations
Bar Biceps Curl
Build strong, defined biceps with the Barbell Biceps Curl. This classic exercise effectively targets your arm flexors for powerful, sculpted upper arms.
Barbell Standing Wide grip Curl
Perform the Barbell Standing Wide Grip Curl to build impressive biceps size and strength.
Barbell Strict Curl
Build peak bicep strength and size with the Barbell Strict Curl. This isolation exercise emphasizes controlled elbow flexion for maximum muscle engagement
EZ-Barbell Standing Wide Grip Biceps Curl
Target your biceps brachii effectively with the EZ-Barbell Standing Wide Grip Biceps Curl.
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Dumbbell One Arm Standing Hammer Curl
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Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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