10 Best Wide-grip Standing Barbell Curl Alternatives for Gym & Home

The Wide-grip Standing Barbell Curl is done standing with a barbell. Ranked closest by our scoring: the Barbell Biceps Curl (With Arm Blaster), the EZ Barbell Curl and the Ez-bar Biceps Curl (With Arm Blaster). A harder version, the Drag Curl, is listed below as a progression rather than a swap.

Wide-grip Standing Barbell Curl

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

How to Do the Wide-grip Standing Barbell Curl

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

Biceps · Barbell · Beginner · Isolation

  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.

The 10 Best Wide-grip Standing Barbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the Wide-grip Standing Barbell 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. Barbell Biceps Curl (With Arm Blaster)Play demonstration

    1. Barbell Biceps Curl (With Arm Blaster)

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • 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. 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 Wide-grip Standing Barbell Curl
    • Primary muscle: biceps, the same as the Wide-grip Standing Barbell Curl
    • Equipment: free weights, the same as the Wide-grip Standing Barbell Curl
    • Body position: standing, the same as the Wide-grip Standing Barbell Curl
  2. EZ Barbell CurlPlay demonstration

    2. EZ Barbell Curl

    99% match

    Biceps · Intermediate · 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, palms facing up.
    2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
    3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down 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 Wide-grip Standing Barbell Curl
    • Primary muscle: biceps, the same as the Wide-grip Standing Barbell Curl
    • Equipment: free weights, the same as the Wide-grip Standing Barbell Curl
    • Body position: standing, the same as the Wide-grip Standing Barbell Curl
  4. Weighted Standing CurlPlay demonstration

    4. Weighted Standing Curl

    99% match

    Biceps · Beginner · Isolation

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

    • Weighted
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.
    3. Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.
    4. 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 Wide-grip Standing Barbell Curl
    • Primary muscle: biceps, the same as the Wide-grip Standing Barbell Curl
    • Equipment: free weights, the same as the Wide-grip Standing Barbell Curl
    • Body position: standing, the same as the Wide-grip Standing Barbell Curl

  9. Progression

    9. Drag Curl

    99% match

    Biceps · Intermediate · Isolation

Wide-grip Standing Barbell Curl FAQ

What muscles does Wide-grip Standing Barbell Curl work?

The exercise primarily loads the biceps brachii (both heads), with secondary contributions from the brachialis and brachioradialis. A wider grip tends to emphasize the short head and changes elbow abduction, altering the line of pull and reducing range compared to a narrow grip.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.