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Exercise library · Arms

Wide-Grip Barbell Curl.

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

BeginnerBarbell
Wide-Grip Barbell Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Brachialis
The play-by-play

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

What separates good from great

Pro cues.

  • The wide grip targets the inner biceps

  • Keep the elbows still

  • Avoid leaning back to lift