10 Barbell Standing Wide Grip Biceps Curl Alternatives for Home

The Barbell Standing Wide Grip Biceps Curl is done standing with a barbell. Ranked closest by our scoring: the Ez-barbell Standing Wide Grip Biceps Curl, the EZ Barbell Reverse Grip Curl and the Barbell Standing Wide-grip Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Standing Wide Grip Biceps Curl

Barbell Standing Wide Grip Biceps CurlPlay demonstration
Primary muscle
Biceps
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Barbell Standing Wide Grip Biceps Curl
  1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.
  2. Keep your back straight and your elbows close to your torso.
  3. Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Standing Wide Grip Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Standing Wide Grip Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Ez-barbell Standing Wide Grip Biceps CurlPlay demonstration

    1. Ez-barbell Standing Wide Grip Biceps Curl

    99% match
    • Biceps
    • Ez-barbell
    • Beginner
    • Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Curl the barbell up towards your shoulders by contracting your biceps.
    4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl
  2. EZ Barbell Reverse Grip CurlPlay demonstration

    2. EZ Barbell Reverse Grip Curl

    98% match
    • Biceps
    • Ez-barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
    3. Curl the barbell upwards by contracting your biceps, while exhaling.
    4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Slowly begin to bring the barbell back to the starting position as you inhale.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl
  3. Barbell Standing Wide-grip CurlPlay demonstration

    3. Barbell Standing Wide-grip Curl

    98% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the biceps.

    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
    2. Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
    3. Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl
    • Balance: easier to stay steady on than the Barbell Standing Wide Grip Biceps Curl
  4. Reverse Barbell Curl

    4. Reverse Barbell Curl

    97% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
    2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. 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 as you squeeze the muscle.
    3. Slowly begin to bring the bar back to starting position as your breathe in.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl
  5. Reverse Plate Curls

    5. Reverse Plate Curls

    97% match
    • Biceps
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
    2. Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.
    3. Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
    4. Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl
  6. Ez-bar Curl

    6. Ez-bar Curl

    96% match
    • Biceps
    • Ez-barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
    2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
    3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
    4. Then inhale and slowly lower the bar back to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl
  7. Barbell Standing Reverse Grip CurlPlay demonstration

    7. Barbell Standing Reverse Grip Curl

    96% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl
    • Balance: easier to stay steady on than the Barbell Standing Wide Grip Biceps Curl
  8. Barbell Biceps Curl (With Arm Blaster)Play demonstration

    8. Barbell Biceps Curl (With Arm Blaster)

    95% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl
  9. Olympic Barbell Hammer CurlPlay demonstration

    9. Olympic Barbell Hammer Curl

    95% match
    • Biceps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
    2. Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl
  10. Wide-grip Standing Barbell Curl

    10. Wide-grip Standing Barbell Curl

    95% match
    • Biceps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide Grip Biceps Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide Grip Biceps Curl
    • Equipment: free weights, the same as the Barbell Standing Wide Grip Biceps Curl
    • Body position: standing, the same as the Barbell Standing Wide Grip Biceps Curl

How to Choose the Right Barbell Standing Wide Grip Biceps Curl Substitute

Select a substitute based on available equipment, joint tolerance, and the biceps region you want to emphasize. Choose a supinated grip (underhand) or wide grip on an EZ bar to bias the short head; use a neutral grip (hammer) to load the brachialis and reduce wrist torque. If you have tendon issues, favor cables or preacher setups that keep the elbow fixed and minimize swinging. For imbalances, pick unilateral dumbbell variations and track reps per arm. Always cue fixed elbows, controlled eccentric tempo, and an intentional peak contraction to maximize muscle fiber recruitment and progressive overload.

Barbell Standing Wide Grip Biceps Curl FAQ

What muscles does Barbell Standing Wide Grip Biceps Curl work?

The exercise primarily targets the biceps brachii, with greater emphasis on the short head due to the wider supinated grip. The brachialis and brachioradialis assist during elbow flexion, and forearm supinators contribute when you rotate the wrist to the top of the curl.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology