Wide Grip Standing Barbell Curl

A variation of the barbell curl exercise that emphasizes the biceps with a wider grip.

Instructions

• Stand up with your torso upright while holding a barbell with a wide grip at shoulder width.
• Keep your elbows close to your torso and your palms facing forward.
• While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move.
• Continue to raise the weights until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
• Slowly begin to bring the bar back to the starting position as you breathe in. Remember to keep the elbows stationary.
• Repeat for the recommended amount of repetitions.

Common Mistakes to Avoid

• Using too much weight, causing the elbows to flare or the back to arch.
• Not keeping the elbows stationary.
• Swinging the body to lift the weight.
• Not squeezing the biceps at the top of the curl.

Additional Information