Barbell Standing Wide-Grip Biceps Curl
The barbell curl with the hands set outside the shoulders, so the forearms angle outward while the elbows stay at the sides.
How to do it
Setup
Standing tall, bar at the thighs, underhand grip a hand's width outside the shoulders, elbows at the sides.
Steps
- Curl the bar up to the upper chest, hands staying wide.
- Keep the elbows close to the ribs even as the hands spread.
- Lower slowly to straight arms.
Common mistakes
Grip so wide the wrists bend back: a hand's width outside the shoulders is enough. Elbows flaring out to follow the hands: they stay at the ribs. Swinging the bar up from the thighs: stand still, lighter bar.
Breathing
Exhale on the curl, inhale lowering.
