Are you struggling with building bigger biceps despite consistently doing the barbell standing wide grip biceps curl? It can be frustrating to put in the effort and not see the results you desire. The truth is, many people make the mistake of not using proper form or not increasing the weight over time. I understand how discouraging it can be, but don’t give up just yet. In this post, I will provide you with valuable tips and techniques to help you perfect your form and ultimately see the gains you deserve in your biceps.
Barbell Standing Wide Grip Biceps Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: Barbell
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Barbell Standing Wide Grip Biceps Curl Instructions
- Grab the bar with a slightly wider than shoulder-width underhand grip.
- This should make you point your elbows in toward your torso.
- While maintaining your elbows still, curl the bar up to your chest,
- Squeeze your biceps for the entire range of motion.
- At the end, lower the bar back down to your hips.
- Repeat until you have completed your desired number of reps.
Video Tutorial
Barbell Standing Wide Grip Biceps Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Barbell Standing Wide Grip Biceps Curl
The Barbell Standing Wide Grip Biceps Curl is an effective exercise for strengthening the biceps brachii. This exercise works the biceps in a different way than traditional curls, as it engages the outer bicep head more and allows for a greater range of motion. Performing this exercise will help to improve overall strength, increase muscle size, and improve muscular endurance. Additionally, this exercise will help to reduce risk of injury by improving joint stability and helping to maintain healthy shoulder positioning.
Tips for Performing Barbell Standing Wide Grip Biceps Curl
To get the most out of your Barbell Standing Wide Grip Biceps Curl, here are a few tips to keep in mind. First and foremost, keep your elbows close to your body at all times to ensure proper form and maximum efficiency. Additionally, focus on breathing out when you are curling the barbell up and inhaling when you are returning it to the starting position. Finally, make sure you use the full range of motion to maximize the benefits of this exercise.
- having your elbows forward can allow your biceps to not relax at the bottom. This changes the time under tension in your muscle tissue between curls, will enable your muscle tissue to reach fatigue sooner.
- Try Drop Sets. You can increase your muscle development when you use drop sets. A drop set is any time you lift to until you can do another rep and then you lighten the barbell and continue. You can reduce the load several times.
- Perform your primary compound lifts first of your workout, and then conduct isolation exercises to concentrate on distinct muscle groups towards the end. You want the top results of your individual muscle groups any time you accomplish compound lifts, for instance, squats, bench, and deadlifts. Then you need to focus on the muscles of which you observed were weak for those movements, or areas that couldn’t get fatigued due to the type of compound lift you executed.
Benefits and Tips Video
Frequent Mistakes To Avoid
As with any exercise, there are some common mistakes that people make when performing the barbell standing wide grip biceps curl. It is important to be aware of these mistakes so that you can ensure you get the most out of this exercise and avoid any potential injuries. Here is a list of the top mistakes to avoid when doing this exercise.
- Don’t Relax Your Abs. Keeping your abs tight to protect your back by maintaining your internal pressure.
- Stop Yourself From Using To Little or Too Much Resistance. Too little, and you will not be adequately using your primary muscles, excessive, and you’ll probably cheat. Ensure that you concentrate on your technique.
- You Can’t Neglect Recovery Times. Over-training might certainly help make you weakened in lieu bigger.
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Variations and Complementary Exercises
For those looking for a change of pace or an extra challenge, there are many variations, complementary, and alternative exercises to the Barbell Standing Wide Grip Biceps Curl. Below are some of the most popular exercises to target the same muscles as the Barbell Standing Wide Grip Biceps Curl.
Cable V Bar Curls
The Cable V Bar Curl is an excellent complementary exercise to the Barbell Standing Wide Grip Biceps Curl. This exercise works the same muscles as the barbell curl but it allows you to place greater emphasis on the inner bicep and outer bicep. It also helps to build strength in the forearms. To perform this exercise, stand in front of a cable station with a V-bar attachment and grab the bar with an overhand grip. Keep your elbows close to your sides and curl the bar up towards your chest. Slowly lower the bar back to the starting position and repeat. This exercise is great for targeting and building muscle in the biceps and forearms.
Close Grip Cable Curls
Close Grip Cable Curls is a great complementary or alternative exercise to the Barbell Standing Wide Grip Biceps Curl. This exercise works the same muscles as its counterpart, but with a slightly different angle. By using the cable machine and gripping the handle close together, you will be able to target the biceps from a different angle and increase the range of motion. This exercise can be done with straight arms or bent arms and can be used for both high-rep and low-rep sets. Close Grip Cable Curls can provide a great change of pace to the Barbell Standing Wide Grip Biceps Curl and help to work the muscles in a different way.
Concentration Curls With Bands
Concentration curls with bands can be a great alternative or complementary exercise to barbell standing wide grip biceps curls. This exercise utilizes resistance bands to help isolate the biceps muscles and can be done with one arm at a time to better target each bicep. To do this exercise, hold the band in one hand, standing with feet shoulder-width apart and knees slightly bent. Keeping your upper arm still, curl your hand towards your shoulder while squeezing your bicep at the top of the movement. Concentration curls with bands help to build strength and size in the biceps while also helping to improve muscular endurance and stability.
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Dumbbell Concentration Curl
The Dumbbell Concentration Curl is an excellent complement or alternative exercise to the Barbell Standing Wide Grip Biceps Curl. This exercise is performed by sitting on a bench and curling one dumbbell at a time, with the elbows tucked close to the torso. This helps to isolate the biceps muscles and can be done with higher reps for increased muscle endurance or lower reps for increased strength. Additionally, the Dumbbell Concentration Curl allows for a greater range of motion in the arms, which can help to increase overall biceps muscle size.
Dumbbell Cross Body Hammer Curl
The Dumbbell Cross Body Hammer Curl is an excellent complementary or alternative exercise to the Barbell Standing Wide Grip Biceps Curl. This exercise targets the biceps, but also works the forearms and shoulders. It is performed by holding a dumbbell in each hand, palms facing inwards and your arms at your sides. Then, curl the dumbbells across your body towards the opposite shoulder, keeping your elbows close to your body. Return to the start position and repeat. This exercise is a great way to target the biceps while also engaging the core muscles to stabilize the body during the movement.
Dumbbell Curl
The Dumbbell Curl is a great complement or alternative to the Barbell Standing Wide Grip Biceps Curl. It is a great way to isolate the biceps while still getting a full range of motion. With dumbbells, you can move through the entire range of motion with each rep, allowing you to really target and work the biceps muscle. Additionally, using dumbbells allows you to work each arm independently, providing an additional level of control and balance. This exercise is perfect for those looking to build strength, size and definition in their biceps.
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Opposing Complementary Exercises
In order to maximize the benefits of Barbell Standing Wide Grip Biceps Curl, it is important to complete exercises that work the opposing muscle groups. This will create a balanced workout and help avoid over-stressing one muscle group. Below are exercises that work the opposite muscles as the Barbell Standing Wide Grip Biceps Curl.
Dumbbell One Arm Extension
The Dumbbell One Arm Extension is a great complementary exercise to the Barbell Standing Wide Grip Biceps Curl. It targets the triceps muscles, which are the opposing muscle group of the biceps. The Dumbbell One Arm Extension helps to strengthen and tone the triceps, while also aiding in the prevention of injuries that can occur when only one muscle group is being worked. This exercise also helps to improve overall balance and stability, making it a great addition to any workout routine.
Dumbbell Triceps Extension
The Dumbbell Triceps Extension is an excellent complementary exercise to the Barbell Standing Wide Grip Biceps Curl. This exercise works the opposing muscle group, the triceps, and is performed by extending the arms with a dumbbell held in both hands behind the back. To maximize its effectiveness, it is important to keep the elbows tucked in close to the body throughout the movement and to focus on squeezing the triceps at the top of each rep. By pairing these two exercises together, you can effectively target both the biceps and triceps, providing a full upper body workout.
EZ Bar Decline Triceps Extension
The EZ Bar Decline Triceps Extension is a great complement to the Barbell Standing Wide Grip Biceps Curl exercise as it works the opposing muscle group. This exercise targets the triceps muscles, which help to extend the elbow joint and can be used to increase upper arm strength. To perform the EZ Bar Decline Triceps Extension, lay on a decline bench with your feet firmly planted on the ground and hold an EZ bar just above your forehead. Lower the bar down and then extend your arms to lift the bar back up to the starting position. This exercise is an effective way to increase triceps strength, helping to make the Barbell Standing Wide Grip Biceps Curl more efficient and effective.
Get Your Biceps Pumped With This Wide Grip Curl
If you’re tired of the same old bicep curls, then it’s time to mix it up with the standing wide grip curl. This exercise targets your biceps in a unique way, helping you achieve a more defined and toned look. By holding the barbell with a wider grip, you’ll be engaging different muscle fibers and maximizing your gains. And with proper form and technique, you can ensure a safe and effective workout that will leave your biceps pumped and ready to take on any challenge. So why not give the standing wide grip curl a try and take your bicep game to the next level?
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
