Barbell Standing Wide-Grip Curl

Setup

1. 01Take an underhand grip several inches wider than shoulder width per side.
2. 02Stand tall with feet hip width apart and knees soft.
3. 03Let the bar rest on the thighs with arms fully extended.
4. 04Pin the elbows to the sides before starting.

Execution

1. 01Curl the bar up in a smooth arc toward the upper chest.
2. 02Squeeze the biceps at the top without letting the elbows rise.
3. 03Lower under control to a full stretch at the bottom.
4. 04Keep the wide hand spacing consistent for every rep.

Checkpoints

• -Elbows stay at the sides, not flared behind the torso.
• -Shoulders stay down and back, not shrugged.
• -The bar travels in an arc, not straight up the body.
• -Full extension at the bottom of each rep.

Common mistakes

• -Leaning back to finish heavy reps.
• -Gripping so wide that the wrists and elbows ache.
• -Bouncing out of the bottom position.
• -Letting the bar drift away from the body.