Wide-Grip Standing Barbell Curl
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General info
How to perform exercise
- 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.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
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.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Biceps, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Wide-Grip Standing Barbell Curl» are among the best rated by athletes.
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Exercise substitutions
You can try replacing the exercise «Wide-Grip Standing Barbell Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Wide-Grip Standing Barbell Curl
Author: AtletIQ: on
Wide-Grip Standing Barbell Curl — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Wide-Grip Standing Barbell Curl»
