Barbell Bicep Curl (Wide Grip)
Beginner - Strength - Isolation

Targeted Muscle Group

Biceps figure highlighted in blue



Forearms figure highlighted in blue


Recommended Equipment

Barbell equipment


How to do it

The barbell wide grip standing biceps curl exercise is a wide grip version of the bicep curl that targets the lateral (outer) portion of the bicep muscle.

Steps :

1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

2.) Grab a barbell with an underhand (palms up) grip as wide as you comfortably can and extend your arms fully against your thighs.

3.) Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest, squeezing your bicep muscle.

4.) Pause for moment and then return to the starting position.

5.) Repeat for as many reps and sets as desired.