Barbell Standing Wide Grip Biceps Curl

Setup

1. 01Grip the barbell underhand, hands wider than shoulder width.
2. 02Stand tall with feet hip width apart.
3. 03Let the bar hang at arm's length against the thighs.
4. 04Pin the elbows to your sides.

Execution

1. 01Curl the bar toward the shoulders.
2. 02Keep the elbows fixed at the sides.
3. 03Squeeze the biceps at the top.
4. 04Lower under control to full extension.

Checkpoints

• -The grip stays clearly outside shoulder width.
• -Upper arms stay vertical; only the forearms move.
• -The torso stays still without leaning back.
• -Each rep finishes with fully straightened arms at the bottom.

Common mistakes

• -Swinging the hips to heave the bar up.
• -Letting the elbows drift forward at the top.
• -Cutting the bottom range and keeping constant elbow bend.
• -Gripping so wide the wrists ache.