10 Best Barbell Standing Wide-grip Curl Alternatives for Limited Equipment

The Barbell Standing Wide-grip Curl is done standing with a barbell. Ranked closest by our scoring: the Ez-barbell Standing Wide Grip Biceps Curl, the Barbell Standing Reverse Grip Curl and the Reverse Barbell Curl. A harder version, the Barbell Standing Wide Grip Biceps Curl, is listed below as a progression rather than a swap.

Barbell Standing Wide-grip CurlWatch the Barbell Standing Wide-grip Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Standing Wide-grip Curl

The steps for the Barbell Standing Wide-grip Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms, shoulders · Barbell · Beginner · Isolation

  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.

The 10 Best Barbell Standing Wide-grip Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Standing Wide-grip Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Ez-barbell Standing Wide Grip Biceps CurlPlay demonstration

    1. Ez-barbell Standing Wide Grip Biceps Curl

    98% match

    Biceps · Beginner · Isolation

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

    • Ez-barbell
    How to perform it
    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 Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide-grip Curl
    • Equipment: free weights, the same as the Barbell Standing Wide-grip Curl
    • Body position: standing, the same as the Barbell Standing Wide-grip Curl
    • Balance: harder to stay steady on than the Barbell Standing Wide-grip Curl
  2. Barbell Standing Reverse Grip CurlPlay demonstration

    2. Barbell Standing Reverse Grip Curl

    98% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    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 Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide-grip Curl
    • Equipment: free weights, the same as the Barbell Standing Wide-grip Curl
    • Body position: standing, the same as the Barbell Standing Wide-grip Curl
  3. Barbell Standing Wide Grip Biceps CurlPlay demonstration

    Progression

    3. Barbell Standing Wide Grip Biceps Curl

    98% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Barbell
    How to perform it
    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.

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

    Why this matches
    • Movement: curl, the same as the Barbell Standing Wide-grip Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide-grip Curl
    • Equipment: free weights, the same as the Barbell Standing Wide-grip Curl
    • Body position: standing, the same as the Barbell Standing Wide-grip Curl
    • Balance: harder to stay steady on than the Barbell Standing Wide-grip Curl
  5. Reverse Plate Curls

    5. Reverse Plate Curls

    97% match

    Biceps · Beginner · Isolation

    A straight swap when you want to keep working the biceps.

    • Other
    How to perform it
    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 Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide-grip Curl
    • Body position: standing, the same as the Barbell Standing Wide-grip Curl
  6. Barbell Standing Close Grip CurlPlay demonstration

    6. Barbell Standing Close Grip Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a close grip.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale as you slowly begin to bring 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 Curl
    • Primary muscle: biceps, the same as the Barbell Standing Wide-grip Curl
    • Equipment: free weights, the same as the Barbell Standing Wide-grip Curl
    • Body position: standing, the same as the Barbell Standing Wide-grip Curl

Barbell Standing Wide-grip Curl FAQ

What muscles does Barbell Standing Wide-grip Curl work?

The exercise primarily targets the biceps brachii, with secondary activation of the brachialis and brachioradialis. A wider grip slightly adjusts torque so the short head contribution changes; maintain elbow stability to keep load on the biceps rather than the shoulders.

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