barbell standing wide grip biceps curl
barbell standing wide grip biceps curl — highlighted muscle: biceps

Muscles worked

biceps, forearms

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barbell standing wide grip biceps curl

Body part
upper arms
Equipment
barbell
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.

  2. 2

    Keep your back straight and your elbows close to your torso.

  3. 3

    Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.

  4. 4

    Pause for a moment at the top, squeezing your biceps.

  5. 5

    Inhale and slowly lower the barbell back to the starting position, fully extending your arms.

  6. 6

    Repeat for the desired number of repetitions.

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