Exercise guide
Wide-Grip Standing Barbell Curl
The Wide-Grip Standing Barbell Curl uses a palms-up grip wider than shoulder width. The biceps bend the elbows while the torso and upper arms remain controlled.
Training context
Using the Wide-Grip Standing Barbell Curl
A wider grip changes the wrist and shoulder position compared with a standard curl. Use only a width that allows the wrists to remain comfortable and the elbows to stay near the torso.
Compare sessions using the same bar and grip markers. Reduce the load when the hips or lower back begin moving the bar.
Technique overview
Keep the upper arms beside the torso
Stand tall with a secure palms-up grip and the bar near the thighs. Curl by bending the elbows while keeping the upper arms steady. Stop at the highest point that does not move the shoulders forward, then lower the bar slowly. Avoid leaning backward or using the hips to start the repetition.
Treat this as an overview and use a range, pace, and setup you can control.