Barbell Standing Wide-Grip Curl

Target muscle

Biceps

Also works

Forearms, shoulders

Equipment

Barbell

Body part

Upper arms

How to do the barbell standing wide-grip curl

1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
2. Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
3. Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Inhale and slowly begin to lower the barbell back to the starting position.
7. 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 and shoulders work as secondary muscles. See all biceps exercises or every barbell exercise.