Wide-Grip Standing Barbell Curl
Wide, supinated grip on the barbell
- Level
- Beginner
- Equipment
- Barbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand upright holding a barbell with a wide, supinated grip.
- Keep your elbows tucked tightly against your sides.
- Curl the bar upward until it reaches shoulder level.
- Squeeze your biceps hard at the top of the motion.
- Lower the weight slowly back to the starting position.
Common mistakes
- Swinging the torso to generate momentum.
- Letting elbows drift forward during the lift.
- Dropping the weight too quickly on the way down.
- Using a grip that is too narrow.
Tips
- Lock your elbows in place to prevent swinging.
- Drive through your heels to maintain balance.
- Focus on pulling with your pinky fingers.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Wide
- Body position
- Standing
