How to do Dumbbell Wide Curls

Authored by Fitbod

About Dumbbell Wide Curls

Sets Logged
721,168
Popularity Rank
112th
Difficulty
Beginner
Biceps Strength
70 mSCORE 37th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Isolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.

  1. Position your feet roughly shoulder-width apart with a slight bend in your knees and grasp a dumbbell in each hand.
  2. Position your hands such that your forearms are angled slightly to the side.
  3. Contract your biceps to curl the weight up. The weights should be wider than shoulder-width at the top of the movement.
  4. Tense your biceps and hold this position for a moment at the top of the movement.
  5. Slowly allow the dumbbells to descend back to the starting position while maintaining tension in your biceps.
  6. Maintain good posture by keeping your elbows locked at your side, your shoulders back and your chest up.
  7. You should feel the tension in your biceps.

Common Mistakes

  • Limit Range of Motion

    There should always be tension on your biceps. It’s very common to lose tension in your biceps at the top or bottom of the exercise. Try to limit your range of motion so that your biceps are always engaged.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Sets & Reps