Wide-Grip Barbell Curl.

How to do it.

1. Step 01

   Grip the barbell wider than shoulder width

2. Step 02

   Stand tall with the bar at the thighs

3. Step 03

   Keep the elbows at the sides

4. Step 04

   Curl the bar to the shoulders

5. Step 05

   Squeeze the biceps at the top

6. Step 06

   Lower under control

Pro cues.

• The wide grip targets the inner biceps

• Keep the elbows still

• Avoid leaning back to lift

Questions, answered.

What is the Wide-Grip Barbell Curl?

Barbell curl with a wide grip that biases the short head of the biceps.

What muscles does the Wide-Grip Barbell Curl work?

The Wide-Grip Barbell Curl primarily works your biceps. It also recruits your brachialis as secondary movers.

What equipment do I need for the Wide-Grip Barbell Curl?

You need a barbell to perform the Wide-Grip Barbell Curl.

How many sets and reps should I do for the Wide-Grip Barbell Curl?

A typical prescription for the Wide-Grip Barbell Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Wide-Grip Barbell Curl good for beginners?

Yes. The Wide-Grip Barbell Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.