Male model ex_GCOARR

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Upper Arms · Barbell

Barbell Wide Grip Biceps Curl

intermediatestrength

Barbell Wide Grip Biceps Curl 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 · Brachialis, Brachioradialis

How to do Barbell Wide Grip Biceps Curl

Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands placed wider than shoulder-width apart, arms hanging straight.
Curl the barbell upward towards your shoulders by bending your elbows. Keeping your upper arms stationary and close to your body.
Continue lifting the barbell until your biceps are fully contracted and the bar is at shoulder level.
Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.

Form tips

Keep your upper arms stationary to focus the effort on your biceps.
Avoid swinging your body or using momentum to lift the barbell.
Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.

Barbell Wide Grip Biceps Curl alternatives

Ez Bar Biceps Curl Wide Grip

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Ez Bar Cable Curl Wide Grip

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Band Close-Grip Biceps Curl

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Barbell Wide Grip Biceps Curl FAQ

What muscles does Barbell Wide Grip Biceps Curl work?

Barbell Wide Grip Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Barbell Wide Grip Biceps Curl?

You need a barbell.

How many sets and reps of Barbell Wide Grip Biceps Curl 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 Wide Grip Biceps Curl 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 Wide Grip Biceps Curl 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 Wide Grip Biceps Curl?

Other exercises for the biceps include Ez Bar Biceps Curl Wide Grip, Biceps Curl Cable Wide Grip, Ez Bar Cable Curl Wide Grip and Band Close-Grip Biceps Curl.

For developers

Use Barbell Wide Grip Biceps Curl 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.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GCOARR" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GCOARR",
  "name": "Barbell Wide Grip Biceps Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_GCOARR/mp4-720.mp4?…",
    "poster": "https://…/ex_GCOARR/poster.jpg?…"
  }
}