Wide-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
Starting position
End position
How to Do Wide-Grip Standing Barbell Curl
- Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Wide-Grip Standing Barbell Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Biceps Cable Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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2
Standing Concentration Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Standing One-Arm Dumbbell Curl Over Incline Bench
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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5
Close-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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6
Reverse Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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7
Standing Dumbbell Reverse Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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8
Standing Inner-Biceps Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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9
Standing One-Arm Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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10
Alternate Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do wide-grip standing barbell curl work?
Wide-Grip Standing Barbell Curl primarily works the biceps.
What equipment do I need for wide-grip standing barbell curl?
Wide-Grip Standing Barbell Curl uses barbell.
Wide-Grip Standing Barbell Curl: is it suitable for beginners?
Yes. Wide-Grip Standing Barbell Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of wide-grip standing barbell curl?
Standing Biceps Cable Curl, Standing Concentration Curl, Standing One-Arm Dumbbell Curl Over Incline Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my wide-grip standing barbell curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; wide-grip standing barbell curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Wide-Grip Standing Barbell Curl with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.