Exercise guide · Beginner · Compound

Barbell Standing Wide Grip Biceps Curl: How to Do It & Muscles Worked

The barbell standing wide grip biceps curl is a strength exercise targeting the biceps, with secondary emphasis on the forearms. It involves curling a barbell with a wide grip, which can help emphasize the outer portion of the biceps.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Barbell
Level · type
Beginner · Compound
Demonstration of the barbell standing wide grip biceps curl
Front view: muscles worked by the barbell standing wide grip biceps curl. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the barbell standing wide grip biceps curl. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the barbell standing wide grip biceps curl

  1. Step 1: Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.
  2. Step 2: Keep your back straight and your elbows close to your torso.
  3. Step 3: Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.
  4. Step 4: Pause for a moment at the top, squeezing your biceps.
  5. Step 5: Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell standing wide grip biceps curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Standing Wide Grip Biceps Curl alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.