Bicep Exercises

Wide Grip Standing Barbell Curl

This is a wide grip version of a biceps curl. The wider grip targets the lateral or outer portion of the muscle.

Wide Grip Standing Barbell Curl - Step 1 Wide Grip Standing Barbell Curl - Step 2


  1. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a barbell with an underhand (palms up) grip as wide as your comfortably can.
  3. Extend your arms fully against your thighs.
  4. Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest.
  5. Pause for moment and then return to the starting position.


  • Lean up against a wall or post if you have problems keeping from swinging.

Primary Muscle: Biceps
Secondary Muscle: Forearms
Equipment Type: Barbell

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