Biceps exercise · barbell
Barbell Standing Wide Grip Biceps Curl
The barbell standing wide grip biceps curl is a barbell exercise that targets the biceps, with the forearms assisting.
How to do the barbell standing wide grip biceps curl
- Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every barbell exercise.
