Scan to open on your phonegymvim.app/exercises/wide-grip-barbell-curl

Wide-Grip Barbell Curl 8s · no sound

Wide-Grip Barbell Curl

A standing barbell curl with the hands set wider than the shoulders, shifting emphasis toward the inner biceps.

Primary muscle
Biceps
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
Share

How to do it

  1. Load a barbell and stand upright with your feet about hip-width apart.
  2. Grip the bar palms up with your hands set wider than your shoulders.
  3. Let the bar rest across your thighs with your elbows straight.
  4. Pin your elbows to your sides and curl the bar toward your chest.
  5. Squeeze the biceps at the top without letting your elbows travel forward.
  6. Lower the bar under control to full extension and repeat.

Common mistakes

  • Arching the back to swing the bar up, which trades biceps work for lumbar strain.
  • Letting the elbows flare out with the wide grip, which drags the shoulders into the lift.
  • Keeping the same load as a shoulder-width curl, which breaks form at the wrists.
  • Stopping short at the bottom, which cuts out the stretched half of the range.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine

Similar exercises

Barbell Curl Intermediate Barbell Curl Biceps Barbell Barbell Drag Curl Intermediate Barbell Drag Curl Biceps Barbell Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell EZ Bar Preacher Curl Beginner EZ Bar Preacher Curl Biceps Barbell EZ Bar Reverse Preacher Curl Beginner EZ Bar Reverse Preacher Curl Biceps Barbell

Good to know

What muscles does the Wide-Grip Barbell Curl work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Wide-Grip Barbell Curl?
It uses a barbell. Without it, the Alternate Hammer Curl and the Backpack Curls train the same muscles the same way.
Is the Wide-Grip Barbell Curl good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod