Barbell Standing Wide Grip Biceps Curl
Also known as: standing barbell wide grip biceps curl
What Barbell Standing Wide Grip Biceps Curl really gives you is control through the whole range, driven by heavy bilateral barbell loading.
How to do 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.
Barbell Standing Wide Grip Biceps Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Standing Wide Grip Biceps Curl Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Barbell Standing Wide Grip Biceps Curl
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Barbell Standing Wide Grip Biceps Curl — Frequently Asked Questions
How do you 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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Standing Wide Grip Biceps Curl work?
The Barbell Standing Wide Grip Biceps Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Standing Wide Grip Biceps Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Standing Wide Grip Biceps Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Standing Wide Grip Biceps Curl?
Try the Ez Bar Seated Close Grip Concentration Curl, Dumbbell Biceps Curl or the Lever Preacher Curl V. 2. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Standing Wide Grip Biceps Curl the same as the standing barbell wide grip biceps curl?
Yes. The Barbell Standing Wide Grip Biceps Curl is also commonly called the standing barbell wide grip biceps curl. Different gyms and training programs label it differently, but "standing barbell wide grip biceps curl" refer to this same movement.
