Wide-Grip Barbell Curl
Muscles worked
Instructions
- 1Stand 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.
- 2While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 3Continue 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.
- 4Slowly begin to bring the bar back to starting position as your breathe in.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Wide-Grip Barbell Curl
The wide-grip barbell curl is a variation of the classic curl where the hands are placed wider than shoulder-width on the bar's outer handles. Standing with elbows fixed at your sides, you curl the bar up while contracting the biceps before lowering it back under control. This wider grip places more emphasis on the short (inner) head of the biceps, which contributes to the arm's visible width from the front. It's a simple variation to add to a biceps routine to target the muscle from a slightly different angle than the standard curl.
check_circleBenefits
- check_circleEmphasizes the short (inner) head of the biceps more
- check_circleContributes to the arm's visible width from the front
- check_circleSimple variation to alternate with the standard curl
lightbulbExecution tips
- lightbulbKeep your elbows fixed and close to your torso throughout
- lightbulbSqueeze the biceps hard for a second at the top
- lightbulbControl the lowering phase instead of dropping the bar
- lightbulbAvoid swinging your torso to cheat the rep
warningCommon mistakes
- warningUsing body momentum to lift the bar
- warningLetting the elbows drift away from the torso
- warningLoading too heavy and shortening the range of motion
- warningNot fully lowering the bar at the bottom
helpFrequently asked questions
How is this different from a close-grip barbell curl?expand_more
The wide grip emphasizes the short head of the biceps more, while a close grip targets the long head more.
Should I alternate grip widths between sessions?expand_more
Yes, varying grip width stimulates the biceps from different angles for well-rounded development.
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