Wide-Grip Barbell Curl

a.k.a. Barbell Curl, Standing Barbell Curl, Wide Grip Barbell Curl, Wide Grip Standing Barbell Curl

Differentiation: Mechanics

This variation of a Bicep Curl is unique. Here is how: you use a wide grip on an Olympic bar. Using this hand position helps target your outer biceps. You also use an Olympic bar when performing this exercise. The Olympic bar has a wide weight distribution. This weight distribution helps target the long head of your biceps.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) Bend down to grasp the bar...

7) ...with your hands about 3 inches outside of shoulder-width apart.

8) Use an underhand grip

9) Raise the bar to standing position.

10) Hold the bar at your waist.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the bar upward

3) ...until the bar is near shoulder level.

4) This is the ending position.

5) When the bar reaches shoulder level, contract your biceps hard - and hold this position for a count of one second.

6) Inhale while lowering the bar downward to the starting position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Avoid swinging your body in an attempt to assist with lifting the bar. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your elbows close to the sides of your body. Do not flare your elbows out or forward.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

When curling, you should feel the contraction in your bicep.

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