Barbell wide grip standing curl

Muscles worked: Upper arms
Upper arms
🔧 Barbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, holding a wide-grip barbell (palms forward). Keep elbows close to your torso and knees slightly bent. Curl the barbell upwards, contracting your biceps and keeping upper arms still. Lift until biceps are fully contracted. Pause, squeeze, then slowly lower to the start.

Muscles Worked

Biceps

Tips

Maintain stationary elbows for maximum bicep engagement. Avoid swinging; control the movement. Exhale on the lift, inhale on the lower. Engage your core and start with a lighter weight to ensure proper form.

Similar exercises

Barbell wide grip curl Upper arms · 🔧 Barbell 2/10 Barbell reverse grip curl Upper arms · 🔧 Barbell 2/10 Barbell close grip curl Upper arms · 🔧 Barbell 2/10 Barbell reverse grip preacher curl Forearms, Upper arms · 🔧 Barbell, Preacher Curl Machine 2/10 Dumbbell wide curl Upper arms · 🔧 Dumbbells 2/10 Barbell narrow grip bicep curl Forearms · 🔧 Barbell 2/10 Ez bar reverse grip curl Upper arms · 🔧 EZ Bar 2/10 Ez bar close grip curl Upper arms · 🔧 EZ Bar 2/10
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