Barbell Curl Wide Grip

Barbell biceps curls are a popular exercise for the biceps. The (inside of the) forearms primarily stabilize the wrists. The front of the shoulders stabilizes the upper arm when the forearm is brought forward. The core muscles in the lower back and abdomen stabilize the torso. This variation uses a wider grip, placing more emphasis on the short head of the biceps (inside).

Biceps Forearms Shoulders Strength Training

Barbell Curl wide grip execution

1
Place the appropriate weight on a barbell and secure it with collars.
2
Stand firmly, feet shoulder-width apart, knees slightly bent
3
Grip the bar with your hands approximately 5–10 cm wider than shoulder width, palms facing upward
4
Bring the bar forward and upward by moving (only) the forearms forward.
5
Continue until just before the point at which you lose tension in the biceps at the top of the movement.
6
Lower the weight under control until the arms are almost straight.

Barbell Curl wide grip

Active muscles:

Biceps brachii, brachialis and brachioradialis.
Forearms
Shoulders (especially front)
Core (stabilizing)

Barbell Curl wide grip technique

The straight bar can create an unnatural angle between the hand and forearm. The wider grip can alleviate this slightly, making this exercise somewhat safer than the normal barbell curl.

Avoid allowing the upper arms to move forward. This engages the shoulders more and creates momentum, which actually reduces the load on the biceps (and therefore reduces the effectiveness).

When the bar is brought too far upward, the weight rests directly on the forearms. This can lead to wrist injuries. In addition, the tension is then removed from the biceps, reducing the effectiveness.