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Barbell Wide-Grip Curl
Barbell wide-grip curl variation that emphasizes the short head of the biceps to build upper arm thickness; an isolation exercise for hypertrophy and strength.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Short Head, Brachialis
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Grip the barbell with an underhand grip wider than shoulders, arms extended at thighs.
- Brace core and keep elbows pinned to sides.
- Curl barbell toward shoulders by contracting biceps.
- Squeeze biceps at top for one second.
- Slowly lower barbell to full arm extension.
- Repeat for reps while maintaining posture.
Coaching Tips
Form Cues
- Elbows fixed at sides
- No body swing
- Squeeze at peak
- Control descent
Breathing
Inhale during the lowering phase and exhale forcefully during the curl.
Tempo
3-1-2
Range of Motion
Fully extend arms at bottom; curl until forearms touch biceps at top, without raising elbows.
Safety
Safety Notes
- Avoid momentum to prevent lower back strain
- Keep wrists neutral to avoid strain
- Stop if elbow pain occurs
- Warm up joints before heavy sets
Spotting
Spotting not required; use collars on barbell for safety.
Common Mistakes
- Swinging torso for momentum
- Flaring elbows outward
- Using excessive weight
- Incomplete range of motion
When to Avoid
- Acute elbow or wrist injury
- Shoulder impingement
Flexibility Needed
- Full elbow extension
- Wrist flexion mobility
Build Up First
- Master basic barbell curl form
- Stable shoulder positioning
Also known as
Wide Grip Barbell Curl, Wide-Grip Bicep Curl, Standing Wide Grip Curl
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