Wide-Grip Standing Barbell Curl

Biceps

Wide-Grip Standing Barbell Curl

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A standing barbell curl using a wide grip that emphasizes the inner biceps.

Strength

Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %

Effort during a set4.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with feet hip width apart holding a barbell with an underhand grip wider than shoulder width.
2Let the bar hang in front of your thighs.

How to perform

1Curl the bar up toward your shoulders by bending your elbows.
2Keep your elbows near your sides.
3Squeeze at the top.
4Lower the bar slowly to full arm extension.