Wide-Grip Standing Barbell Curl

Starting position:

Select the appropriate weight matching your condition and type of training. Stand with your feet shoulder-width apart. Grab the barbell with an underhand grip, just a little wider than your shoulders. Stand upright with your arms hanging in front of your torso.

Exercise:

Curl the weights upward by bending your elbows (bicep contraction). Lock your elbows close to your torso. Go back to the starting position in the same way. Breathe out as you go up and breathe in as you go back down to the starting position.

Note:

Make sure to keep the correct stance and barbell grip. Avoid excessive elbow motion in the sagittal (front-rear) axis and undesirable dorsal wrist flexion. Maintain the correct stance without bending your back backwards (lumbar lordosis).

Recommendation:

Watch yourself in the mirror to maintain a correct stance in all stages of your motion.
To acquire better control and the correct stance, you can start this exercise by leaning against a wall to avoid excessive elbow movement and rocking.

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This is the second most common variation of barbell biceps curl after the close-grip barbell curl.

Barbell curl is a basic biceps exercise. Its main disadvantage is the unnatural position of the wrist that can cause problems especially with heavier weights.

This is why many athletes prefer EZ-bar over straight bar.

The closer grip will strengthen and build more the outer part of biceps muscle (the long head of biceps brachii and brachialis muscle) while the wide grip is better for the inner (short) head of biceps brachii.

Do not cheat in first repetitions. Try to do the movement slowly; you can apply some cheating in the last two reps.