Wide-Grip Standing Barbell Curl
How to do the Wide-Grip Standing Barbell Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
,
Barbell
How to do the Wide-Grip Standing Barbell Curl
- 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
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
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
Slowly begin to bring the bar back to starting position as your breathe in.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Wide-Grip Standing Barbell Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Wide-Grip Standing Barbell Curl: common questions
What muscles does the Wide-Grip Standing Barbell Curl work?
The Wide-Grip Standing Barbell Curl primarily works the Biceps.
Is the Wide-Grip Standing Barbell Curl suitable for beginners?
Yes. The Wide-Grip Standing Barbell Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Wide-Grip Standing Barbell Curl?
To do the Wide-Grip Standing Barbell Curl you'll need a barbell.
Is the Wide-Grip Standing Barbell Curl a compound or isolation exercise?
The Wide-Grip Standing Barbell Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Wide-Grip Standing Barbell Curl with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Wide-Grip Standing Barbell Curl sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |