Wide Barbell Curl

Muscle Groups Involved

Biceps - Inner - Primary
Biceps - Primary

Highlights

Brace your core before lifting the weight.
Keep your elbows tucked in.
Turn your hands out as you lift the weight up to increase biceps activation.
Lower the bar fully with each rep to stretch the biceps.
Do not swing or cheat.
Hands should be slightly wider than shoulder width.

Description

The Wide Barbell Curl is a popular variation of the standard barbell curl that emphasizes the inner (short) head of your biceps. To perform the Wide Barbell Curl take a standing position with brac

The Wide Barbell Curl is a popular variation of the standard barbell curl that emphasizes the inner (short) head of your biceps. To perform the Wide Barbell Curl take a standing position with braced abdominals and glutes. Roll your shoulders back and pack them into position for stability. Take a wide grip, hands wider than shoulder width. Bring your elbows an inch forward from where they hang naturally. Keep this position and begin to flex your elbows to bring the weight up to your shoulders. Pause briefly at the top and squeeze your biceps. Lower the weight under control to the starting position and repeat.

Common Mistakes

Take a grip approximately one hand width past shoulder width. Be sure to ta

Take a grip approximately one hand width past shoulder width. Be sure to take a grip that does not cause wrist, elbow or shoulder pain. Do not let your elbows drop behind your torso. Instead keep them about 1 inch further forward than they hang naturally.

Pro Tips

“Break the bar” by supinating (turning pinkies out) to increase biceps

“Break the bar” by supinating (turning pinkies out) to increase biceps activation and get a better pump.

Purpose

Wide Barbell Curls emphasize the inner head of the bicep making it appear t

Wide Barbell Curls emphasize the inner head of the bicep making it appear thicker and more full from the front.

Form

To get the correct width on the bar, bend your elbows so that your palms ar

To get the correct width on the bar, bend your elbows so that your palms are facing and close to your shoulders. Now move your hands as wide as you can comfortably. That is the appropriate grip width for Wide Barbell Curls.

Additional Names

Wide Grip Barbell Curl