barbell standing wide grip biceps curl

Equipment

barbell

Target muscle

biceps

How to perform

1. 1

   Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.

2. 2

   Keep your back straight and your elbows close to your torso.

3. 3

   Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.

4. 4

   Pause for a moment at the top, squeezing your biceps.

5. 5

   Inhale and slowly lower the barbell back to the starting position, fully extending your arms.

6. 6

   Repeat for the desired number of repetitions.