Wide-Grip Standing Barbell Curl

Biceps · Barbell

How to do it

Standing tall with a barbell gripped underhand by its **outer handles**, wider than your shoulders. Elbows at your sides and still. Curl bending only the elbow to your chest and lower over three seconds. A wide grip loads the short head, the inner one, which thickens the arm from the front. On a straight bar it can nag the wrist; an EZ bar fixes that. The classic mistake is swinging your torso when it gets heavy: it stays upright.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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