EZ Barbell Standing Wide Grip Biceps Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

EZ Barbell Standing Wide Grip Biceps Curl

Step by step instructions, muscle activation and variants for the EZ Barbell Standing Wide Grip Biceps Curl.

MediumBiceps

About this exercise

A standing biceps curl using an EZ barbell with a wider-than-standard grip. The wide grip places the hands in a more pronated position relative to a narrow grip, targeting the inner (short) head of the biceps more directly while still engaging the forearm flexors.

How to Perform

  • Stand upright holding an EZ barbell with a wide underhand grip (hands wider than shoulder-width)
  • Keep your elbows pinned to your sides and your upper arms stationary
  • Begin with arms fully extended and a slight forward lean in the wrist to match the EZ bar angle
  • Curl the bar upward by bending at the elbows, squeezing the biceps throughout
  • Raise until the bar reaches shoulder height and biceps are fully contracted
  • Slowly lower the bar back to the starting position in a controlled manner
  • Avoid swinging the torso or flaring the elbows outward

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the EZ Barbell Standing Wide Grip Biceps Curl

The EZ 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.

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