Exercise guide
Barbell Standing Wide-Grip Biceps Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The wide-grip barbell curl specifically targets the short (inner) head of the biceps, helping to increase overall arm thickness and peak. By widening the hand placement, you alter the line of pull to emphasize the medial portion of the muscle.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees for a stable base.
- Grip the barbell with an underhand (supinated) grip, placing your hands 3-6 inches wider than shoulder-width.
- Hold the bar at arm's length against your thighs, pulling your shoulder blades back and down.
How to do it
- Exhale and curl the bar toward your shoulders by flexing the elbows, keeping your upper arms pinned to your ribcage.
- Contract your biceps forcefully at the top of the movement for a one-second pause.
- Inhale and slowly lower the barbell back to the starting position using a controlled 3-second eccentric tempo.
- Fully extend your arms at the bottom before beginning the next repetition.
Form checklist
- Keep your elbows tucked into your sides; do not let them flare outward despite the wide grip.
- Avoid using momentum or swinging your hips to lift the weight.
- Maintain a neutral spine and keep your chest upright throughout the set.
- Keep your wrists straight and avoid curling them toward you at the top.
Pro tips
- Focus on driving your pinky fingers upward as you curl to maximize the activation of the inner biceps head.
- Imagine trying to 'bend' the bar outward to maintain tension on the biceps throughout the entire range of motion.
Make it harder
- Perform '21s': 7 reps from bottom to midpoint, 7 reps from midpoint to top, and 7 full-range reps.
- Add a 2-second isometric hold at the 90-degree point of the movement on every repetition.
Frequently asked
- What muscles does the barbell standing wide-grip biceps curl work?
- The barbell standing wide-grip biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the barbell standing wide-grip biceps curl?
- The barbell standing wide-grip biceps curl uses barbell.
- Is the barbell standing wide-grip biceps curl good for beginners?
- The barbell standing wide-grip biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.