Barbell Standing Wide Grip Biceps Curl

Cómo hacer el Barbell Standing Wide Grip Biceps Curl

1. 1Load a barbell and stand tall with your feet about hip-width apart and your knees softly bent.
2. 2Grip the bar with an underhand (palms-up) grip set wider than shoulder-width, hands evenly spaced on each side.
3. 3Let the bar hang at arm's length against your thighs, arms fully extended and elbows pinned close to your sides.
4. 4Brace your core and curl the bar upward by bending only at the elbows, keeping your upper arms still.
5. 5Continue until the bar reaches the front of your shoulders and squeeze the biceps at the top.
6. 6Lower the bar under control back to full arm extension, resisting the weight on the way down.
7. 7Complete your reps, then set the bar down safely with control.

Consejos de técnica

• Keep your elbows tucked against your torso so the biceps do the work instead of your shoulders swinging the bar up.
• Use a slow, controlled lowering phase of about two to three seconds to keep tension on the muscle.
• Keep your wrists straight and stacked over your forearms rather than curling or bending them under load.
• Lighten the load slightly compared with a standard-width curl, since the wide grip is a weaker, more demanding position for the inner biceps.

Errores comunes

• Swinging the torso or using momentum to heave the bar up, which shifts work off the biceps and strains the lower back.
• Letting the elbows drift forward as you curl, which turns the movement into a partial front raise and reduces biceps tension.
• Bending the wrists backward under the load, which stresses the wrist and grip instead of the arm.
• Not lowering all the way to full extension, cutting the range of motion and losing the stretch on the biceps.

Preguntas frecuentes