Step by step instructions, muscle activation and variants for the Barbell Standing Wide Grip Biceps Curl.
The barbell standing wide grip biceps curl uses a grip wider than shoulder-width to place greater emphasis on the short (inner) head of the biceps, helping to build overall biceps thickness and fullness. Standing with a barbell also engages the core for stability.
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The Barbell Standing Wide Grip Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.