Standing Barbell Bicep Curl with Wide Angle Grip Biceps Curl Variation

I am going to explain with text instructions as well as demonstrate in my HD video how to do the standing barbell biceps curl with two different grips.

Shoulder Width Grip

The first exercise uses a shoulder width straight grip.

Here’s how to do it:

Stand tall with feet shoulder width apart.
Shoulders should be back.
Pull in your abs in to support your back
Hold the barbell with elbows slightly bent and arms straight, lowered and perpendicular to each other. This is your starting position.
Arms and elbows should be close by your side and not outwards like in a V position in order to prevent injury. Also, by keeping arms and elbows close to your sides, you work the biceps harder and it gives you more leverage to lift the weights.
Breath in as you raise the bar towards your chest and breathe out as you lower the barbell to the starting position.

Wide Grip

For the second 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 much further apart, almost at 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:

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