Wide-Grip Standing Barbell Curl

Wide-Grip Standing Barbell Curl is a strength - wide supinated elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Strength - wide supinated elbow flexion

Exercise technique

Grip
Hold the bar underhand wider than shoulder width within wrist comfort.
Base
Stand balanced with soft knees.
Upper arms
Fix elbows close to the torso.
Curl
Raise the bar by moving only the forearms.
Top
Squeeze briefly at the highest point available without upper arms moving forward.
Lower
Lower slowly and extend elbows under control.
Breathing
Exhale while lifting and inhale while extending.

Key technique points

Limit width according to wrist comfort.
Do not force elbows inward.
Do not bend wrists backward.
Do not use hip momentum.
Do not hit the chest with the bar.
Keep upper arms in the same position.

Common mistakes

Excessive width

Do not force elbows and wrists into uncomfortable angles.

Raising elbows

Do not finish the curl through shoulder elevation.

Rocking the torso

Do not accelerate the wide bar through hips and lower back.

Curling the wrists

Do not increase travel through hand flexion.

Bouncing at the bottom

Do not rebound from the thighs into the next repetition.

Expecting isolation

Do not force grip width in an attempt to completely isolate one biceps portion.

Frequently asked questions