Bicep curl with barbell (wide grip)
The barbell standing curl (wide grip) is a highly effective exercise for targeting the biceps, particularly the brachialis and brachioradialis muscles. By using a wide grip, athletes can place a greater emphasis on the outer portion of the biceps, promoting more balanced muscle development. Benefits include enhanced arm strength, improved muscle endurance, and superior grip strength. This exercise is ideal for athletes looking to boost upper body pulling power and stability, making it a valuable addition to strength and hypertrophy training routines.
| Primary muscle group: | Arms |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
23kg
Avg. weight
51lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Stand upright with your feet shoulder-width apart, holding a barbell at the wide outer handle. Your palms should face forward, and your elbows should be close to your torso. This is your starting position.
- 2Keep your upper arms stationary and begin to curl the barbell upward while contracting your biceps. Only your forearms should move. Exhale during this movement.
- 3Continue curling until your biceps are fully contracted and the barbell is at shoulder level. Hold this position and squeeze your biceps for one second.
- 4Slowly lower the barbell back to the starting position while inhaling.
- 5Repeat the exercise for the recommended number of repetitions.
Tips & Tricks
Keep Elbows Stationary: Ensure your elbows stay close to your torso and don't move forward or backward to maintain the focus on your biceps.
Grip Width: Use a wide grip to target the outer part of the biceps. Place your hands wider than shoulder-width apart on the barbell.
Control the Movement: Lift the barbell in a controlled manner, avoid using momentum. Maintain a slow and steady pace with a 2-second lift and 3-second lowering phase.
Breathing: Exhale as you curl the barbell up and inhale as you slowly lower it back down.
Wrist Position: Keep your wrists straight and firm to avoid unnecessary strain and ensure maximum force transfer to your biceps.
Pre-Activation: Before starting the exercise, warm up your biceps with light weights or dynamic stretches to activate the muscles.
Tension Maintenance: Maintain constant tension on the biceps by not allowing your arms to fully extend or lockout at the bottom of the movement.
Mind-Muscle Connection: Focus mentally on your biceps contracting during each rep to enhance muscle engagement and effectiveness.
Variation for Progression: Mix in variations like hammer curls or concentration curls to prevent your muscles from getting too accustomed to the same movement pattern.
Avoid Swinging: Avoid using your back or shoulders to swing the weight up. If you find yourself doing this, reduce the weight to maintain proper form.
Check Your Form: Use a mirror or record yourself to ensure your form is correct throughout the exercise.
Consistent Practice: Regular practice and consistency are key. Start with lighter weights and gradually increase as your strength improves.
Balanced Training: Ensure you balance your biceps workout with triceps exercises to maintain overall arm strength and aesthetics.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
