Barbell Wide-Grip Curl
Blast your biceps with the Barbell Wide-Grip Curl. Target the inner head for maximum growth!
The Barbell Wide-Grip Curl mainly works the biceps, with help from the forearms. You'll need: barbell.
Required Equipment
Barbell Wide-Grip Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Barbell Wide-Grip Curl Variations and Alternatives
How to do the Barbell Wide-Grip Curl
Stand with your feet shoulder-width apart and hold a barbell with a wide grip, hands placed outside of shoulder width.
Keep your elbows close to your torso and your back straight. This is the starting position.
Exhale as you curl the barbell upward towards your chest, keeping the upper arms stationary while only moving your forearms.
Continue curling until the biceps are fully contracted and the barbell is at shoulder level. Hold the contraction briefly and squeeze the biceps.
Inhale as you slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.
Ensure that you are using a weight that allows you to perform the exercise with good form.
Avoid using momentum to lift the weight; focus on moving the weight with your bicep strength.
Do not arch your back or swing the weights; keep your body stable throughout the movement.
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Barbell Wide-Grip Curl FAQs
What muscles does the Barbell Wide-Grip Curl work?
The Barbell Wide-Grip Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Barbell Wide-Grip Curl?
Barbell.
What workout day should the Barbell Wide-Grip Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Wide-Grip Curl variations and alternatives?
Similar exercises include the Bar Bicep Curl, Alternating Barbell Bicep Curl, Barbell Curl and Barbell Press Extension Curl.
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