About Wide-Grip Standing Barbell Curl Exercise for Biceps:

In order to make good shape in biceps the Wide-Grip Standing Barbell Curl Exercise for Biceps going to be good start for beginner to make your core arm in shape and strong. This exercise is simple as name but keep in mind every exercise has to work in good position and movement, so before doing exercise make sure the movement is in good direction, otherwise working movement in wrong direction or position make your arm in pain and causes major injury. So let’s get start the some summary about this exercise.

Also Known As: Barbell Curl, Standing Barbell Curl, Wide Grip Barbell Curl, Wide Grip Standing Barbell Curl

Type: Strength

Main Muscle Worked: Biceps

Equipment: Barbell

Level: Beginner

Steps To Do:

1. Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
4. Slowly begin to bring the bar back to starting position as your breathe in.
5. Repeat for the recommended amount of repetitions.

How Many Reps:

1. First Set: 16 REPS

2. Second Set: 12 REPS

3. Third Set: 8 REPS

4. Forth Set: 6 REPS (If need)

Points to remember

• Remember exhale while you exert.
• Keep a controlled motion and avoid jerky movements
• Bending forward and leaning forward cuts the range of motion.

Variations:

• You can also perform this movement using an E-Z bar or E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
• You may also use the closer grip for variety purposes.

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