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Barbell Wide-Grip Curl
- 1 - Stand upright with your feet shoulder-width apart, holding a barbell with a supinated (underhand) grip wider than shoulder-width.
- 2 - Let the barbell hang at arm's length in front of your thighs, keeping your elbows close to your torso.
- 3 - Brace your core and keep your upper arms stationary as you curl the barbell upward by contracting your biceps.
- 4 - Continue curling until the barbell reaches shoulder height and your biceps are fully contracted.
- 5 - Squeeze the biceps at the top of the movement for a brief pause.
- 6 - Slowly lower the barbell back to the starting position in a controlled manner, fully extending your arms.
- 7 - Repeat for the desired number of repetitions.
