Wide-Grip Barbell Curl
A standing barbell curl with the hands wider than shoulder width. The wide grip shifts emphasis toward the inner (short) head of the biceps.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a barbell with an underhand grip wider than your shoulders, arms straight and elbows close to your sides.
Brace and keep the elbows still.
Curl the bar up toward the chest.
Squeeze at the top.
Lower slowly to full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Elbows stay in
Stand tall
Control the lowering
Common mistakes
Letting the elbows drift out with the hands
Leaning back
Cutting the range short
Safety notes
If the wide grip strains your wrists or elbows, bring the hands in or switch to an EZ bar.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.