Exercise guide
Barbell Standing Wide-Grip Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
The wide-grip barbell curl specifically targets the short (inner) head of the biceps, helping to build thickness and a more complete bicep shape. By widening the hand placement, you alter the line of pull to emphasize the medial portion of the muscle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
- Grasp 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 with your shoulders retracted and chest proud.
How to do it
- Exhale and curl the bar toward your shoulders by flexing the elbows, keeping your upper arms locked firmly against your ribcage.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder height.
- Squeeze the biceps hard at the peak of the movement for one second.
- Inhale and slowly lower the bar back to the starting position using a controlled 3-second eccentric phase.
Form checklist
- Keep your elbows pinned to your sides; do not let them drift forward or flare out.
- Avoid using momentum or swinging your hips to 'cheat' the weight up.
- Maintain a neutral spine and keep your wrists straight throughout the entire set.
- Ensure a full range of motion by fully extending your arms at the bottom of every rep.
Pro tips
- Focus on driving your pinkies upward during the curl to maximize the recruitment of the inner bicep head.
- Imagine trying to bend the bar into a 'U' shape to increase the intensity of the peak contraction.
Make it harder
- Add a 2-second pause at the midpoint of the concentric phase to eliminate momentum.
- Perform '1.5 reps' by curling to the top, lowering halfway, curling back to the top, and then lowering all the way down.
Frequently asked
- What muscles does the barbell standing wide-grip curl work?
- The barbell standing wide-grip curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the barbell standing wide-grip curl?
- The barbell standing wide-grip curl uses barbell.
- Is the barbell standing wide-grip curl good for beginners?
- Yes. The barbell standing wide-grip curl is a beginner-friendly movement and a strong foundation to build on.