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Barbell Standing Wide-grip Curl

Exercise Profile

Body PartBiceps, Upper Arms
Primary MusclesBiceps Brachii, Brachialis
Secondary MusclesBrachioradialis
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Introduction to the Barbell Standing Wide-grip Curl

The Barbell Standing Wide-grip Curl is a strength training exercise that primarily targets the biceps, while also engaging the forearms and shoulders. It's suitable for both beginners and advanced fitness enthusiasts, offering a way to improve upper body strength, muscle tone, and endurance. This exercise can be particularly appealing to those who want to enhance their arm definition and strength, as it allows for heavy weight lifting and the wide grip emphasizes the outer head of the biceps.

Performing the: A Step-by-Step Tutorial Barbell Standing Wide-grip Curl

  • Keep your elbows close to your torso at all times. This will be your starting position.
  • Now, while keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 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.
  • Then inhale and slowly begin to lower the bar back to the starting position.
  • Repeat the process for the recommended amount of repetitions.

Tips for Performing Barbell Standing Wide-grip Curl

  • Control Your Movements: Avoid using your back or shoulders to lift the weight. The power should come from your biceps. Make sure to control the movement both on the way up and on the way down. A common mistake is to let the barbell drop quickly after the curl, but you should resist the weight on the way down for maximum muscle engagement.
  • Don't Overload the Barbell: While it might be tempting to lift heavy weights, it's important to use a weight that allows you to complete the exercise with proper form. Lifting too heavy can lead to injury and won't necessarily lead to better results.
  • Full Range of Motion

Barbell Standing Wide-grip Curl FAQs

Can beginners do the Barbell Standing Wide-grip Curl?

Yes, beginners can do the Barbell Standing Wide-grip Curl exercise. However, it's important to start with a lighter weight to ensure proper form and prevent injury. As with any new exercise, it's beneficial to have a trainer or experienced individual demonstrate the movement first. It's also important to warm up before starting the exercise and to stretch afterwards.

What are common variations of the Barbell Standing Wide-grip Curl?

  • EZ-Bar Wide-grip Curl: This version uses an EZ-bar, which can be easier on the wrists and forearms, while still targeting the biceps with a wide grip.
  • Cable Machine Wide-grip Curl: This variation uses a cable machine, providing constant tension throughout the entire range of motion, which can lead to increased muscle growth.
  • Resistance Band Wide-grip Curl: This version uses a resistance band, which can be adjusted for different resistance levels and is portable for workouts anywhere.
  • Hammer Wide-grip Curl: This variation involves holding the dumbbells in a neutral grip (palms facing each other), which engages both the biceps and the brachialis, a muscle of the upper arm.

What are good complementing exercises for the Barbell Standing Wide-grip Curl?

  • The Tricep Dips exercise complements the Barbell Standing Wide-grip Curl as it strengthens the triceps, the opposing muscle group to the biceps, thereby improving the balance between the front and back of the arm and enhancing overall arm strength.
  • The Pull-up exercise is also related as it engages the biceps and the back muscles, providing a more comprehensive upper-body workout and helping to improve the body's pulling strength, which can enhance performance in the Barbell Standing Wide-grip Curl.

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  • Barbell Bicep Workout
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