Standing Wide Grip Biceps Curl

Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Barbell

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Stand tall holding a barbell with a supinated grip wider than shoulder-width. Retract your shoulders and tuck your elbows into your ribs.

Instructions

1. Curl the bar toward your shoulders.
2. Squeeze the inner biceps at the top.
3. Lower slowly to full extension.
4. Maintain a stationary torso.
5. Keep the core engaged.

Common Mistakes

1. Swinging the weight.
2. Lifting elbows forward.
3. Partial range of motion.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing One Arm Concentration Curl

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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

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A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.

Standing Biceps Curl

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The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.