Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Barbell
Barbell Standing Wide Grip Biceps Curls
Barbell Standing Wide Grip Biceps Curls is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Barbell Standing Wide Grip Biceps Curls
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands placed wider than shoulder-width apart. Your arms should be fully extended, and the barbell should rest against your thighs.
- Curl the barbell upward by bending your elbows, bringing the barbell toward your shoulders. Keep your elbows close to your torso throughout the movement.
- Hold the contraction at the top for a moment, squeezing your biceps.
- Slowly lower the barbell back to the starting position by extending your arms. Repeat for the desired number of repetitions.
Form tips
- Keep your elbows stationary and close to your torso throughout the movement to isolate your biceps.
- Focus on smooth, controlled movements to maximize muscle engagement and prevent injury.
- Avoid using momentum or swinging your body to lift the barbell.
Barbell Standing Wide Grip Biceps Curls alternatives
More biceps exercises
Barbell Standing Wide Grip Biceps Curls FAQ
What muscles does Barbell Standing Wide Grip Biceps Curls work?
Barbell Standing Wide Grip Biceps Curls mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Barbell Standing Wide Grip Biceps Curls?
You need a barbell.
How many sets and reps of Barbell Standing Wide Grip Biceps Curls should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Standing Wide Grip Biceps Curls good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Barbell Standing Wide Grip Biceps Curls burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Standing Wide Grip Biceps Curls?
Other exercises for the biceps include Biceps Curl Cable Wide Grip, Ez Bar Biceps Curl Wide Grip, Dumbbell Standing Wide Simultaneous Biceps Curl and Single Dumbbell Biceps Curls.
For developers
Use Barbell Standing Wide Grip Biceps Curls in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_XBCMMX" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_XBCMMX", "name": "Barbell Standing Wide Grip Biceps Curls", "model": "male", "target": "Biceps", "equipment": "Barbell", "media": { "mp4": "https://…/ex_XBCMMX/mp4-720.mp4?…", "poster": "https://…/ex_XBCMMX/poster.jpg?…" } }