Barbell Standing Wide Grip Biceps Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Bicep · Upper Arms

90%

Forearms

10%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet shoulder-width apart, toes pointing forward.
Hold a barbell with an underhand grip (palms facing up), hands positioned wider than shoulder-width apart.
Allow the barbell to hang at arm's length in front of your thighs.

Exercise Position

Curl the barbell upwards towards your shoulders, keeping your elbows close to your sides and wrists straight.
Contract your biceps at the top of the movement, squeezing them tightly.

Form & Performance

Lower the barbell back down towards your thighs, fully extending your arms and allowing your elbows to straighten.
Avoid swinging the weight or using momentum to lift the barbell.