Barbell Curl (Wide Grip)

Barbell Curl (Wide Grip)

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Barbell Wide Grip Curl is an isolation exercise that primarily targets the biceps brachii, with a greater emphasis on the short head due to the wider grip. It also lightly activates the brachialis and brachioradialis as stabilizing muscles. It is a beginner-level exercise that focuses on improving bicep size and strength.

The wider grip changes the angle of the curl, shifting more tension to the inner portion of the biceps. This helps enhance overall arm thickness and can be especially useful for addressing weak points in bicep development.

This movement is typically performed standing with a straight barbell, though an EZ-bar can also be used to reduce wrist strain. It's a simple yet effective addition to any arm training routine, particularly for those seeking variety beyond standard curls.

Instructions

  1. Stand upright with your feet shoulder-width apart and grasp a barbell with a wide underhand grip (wider than shoulder width).
  2. Let the barbell hang at arm's length in front of your thighs, elbows close to your sides.
  3. Keeping your upper arms stationary, curl the bar upward by contracting your biceps.
  4. Continue lifting until the bar is at chest level or just below your chin.
  5. Pause briefly and squeeze your biceps at the top.
  6. Slowly lower the bar back down to the starting position.
  7. Repeat for the desired number of reps.

Common Mistakes

Using excessive weight

Too much weight leads to poor form and reduces isolation of the biceps.

Swinging the bar

Momentum reduces muscle activation and increases injury risk.

Flaring elbows

Letting elbows move outward shifts tension off the biceps and onto the shoulders.

Partial range of motion

Not curling through a full range limits muscle engagement and growth.

Injuries

Barbell Wide Grip Curl is a low to medium risk exercise when performed with good form and moderate weight.

Wrist strain is a common issue due to the unnatural angle of the wide grip. Using an EZ-bar or slightly narrowing the grip may help reduce discomfort without losing the benefits of the variation.

Improper form—especially leaning back or swinging the bar—can lead to lower back stress and reduce the effectiveness of the curl. It's important to maintain an upright posture and engage your core throughout the movement.

Frequently Asked Questions

Q: Can I use an EZ-bar instead of a straight bar?

Yes, an EZ-bar can reduce wrist strain while still targeting the biceps effectively.

Q: Is a wide grip better than a standard grip for biceps?

It’s not better or worse - just different. A wide grip emphasizes the inner (short head) portion of the biceps.

Q: How wide should my grip be?

A good rule is to place your hands 6–8 inches wider than shoulder width, but adjust based on comfort and mobility.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell.
Difficulty:
Beginner.
Log Type:
Reps and weight.