Standing Barbell Biceps Curl with Wide Angle Grip Biceps Curl VariationI am going to explain with text instructions as well as demonstrate in my 2 HD videos about how to do the standing barbell biceps curl with two different grips - a shoulder grip and a wide grip. I really like this exercise because it really works your biceps hard, gives you amazing bicep size and definition and works the full length of the bicep muscles.
Since this exercise is done standing, it also acts as a full body workout because you use your back, legs, glutes and core muscles as support to do the exercise, allowing your biceps to do the work and to prevent you from swinging as you curl the bar. If you are swinging, then you are not doing the exercise properly and you run the risk of injury, plus you are not working your biceps to their fullest potential.
Shoulder Width Grip
The first exercise uses a shoulder width using a straight barbell. You can also use the easy grip barbell if your gym doesn't have the straight one, but I prefer the straight one as you can place your hands anywhere on the bar and it works your biceps better.
Here’s how to do it:
For the second exercise or variation of this exercise, you will use a wide grip and at an angle.
The instructions are the same as the shoulder width biceps curl exercise. The only difference is that you will place the hands further apart, closer to the end where the weights join the bar and your forearms are also slightly angled outwards or as far as you are comfortable.
This variation allows you to work the bicep from a different angle and improve the shape and pump of the bicep. Also, variation is always good in a weight training workout.
Here is my HD video demonstration on how to do both exercises: