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Wide-Grip Standing Barbell Curl

Performed with a wide grip to increase the range of motion, this variation primarily targets your Biceps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Biceps

How to perform Wide-Grip Standing Barbell Curl

  1. Step 1. Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
  2. Step 2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  3. Step 3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Step 4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific part of the arm does the wide grip target?

A wider-than-shoulder grip emphasizes the short head of the biceps brachii, which is the inner portion of the muscle. This variation helps develop bicep thickness when viewed from the front.

What is the most common form error during this movement?

Using momentum by swinging the hips or leaning the torso backward is a frequent mistake. Keep your elbows pinned to your sides and maintain a vertical spine throughout the entire range of motion.

How should I position my hands for the best results?

Place your hands approximately two to three inches outside of shoulder width on the barbell. Ensure your palms are facing fully upward to maintain constant tension on the bicep fibers.

Is there a recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize muscle growth. Focus on a controlled two-second eccentric phase to increase time under tension.

What should a beginner use if a standard barbell feels uncomfortable?

An EZ-curl bar is a suitable alternative as the angled grips reduce strain on the wrists and elbows. It allows for a similar wide hand position while maintaining a more natural joint alignment.

Sample sets & reps for Wide-Grip Standing Barbell Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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