How to do a Wide Grip Barbell Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 319,346
- Popularity Rank
- 420th
- Difficulty
- Beginner
- Biceps Strength
- 88 mSCORE 15th
- Equipment Required
Workouts with Wide Grip Barbell Curl
Target muscles worked
Instructions for Proper Form
Similar to other curls, this isolation exercise targets the biceps. The use of a barbell adds stability to the movement, which allows you to focus more of your effort on exertion rather than stabilizing the movement. Using a wider grip helps to further recruit the short head of the bicep.
- Stand with your feet are roughly shoulder-width apart and a slight bend in your knees.
- Grasp a barbell such that your hands are wider than shoulder-width apart and your palms face the ceiling.
- Engage your biceps to raise the bar while keeping your elbows locked in place at your sides.
- Hold this position for a moment at the top of the movement while maintaining tension in your biceps.
- Slowly allow the bar to descend back to the starting position.
- Maintain good posture by keeping your core engaged for stability, shoulders back and chest up. Ensure your elbows are locked in place at your sides.
- You should feel this exercise in your biceps.
Common Form Mistakes
Swinging the Dumbbells
Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.
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.
Weight & 1 Rep Max Calculator
Average Wide Grip Barbell Curl standards by male, female, weight, age and height
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.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps40lbs50lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Wide Grip Barbell Curl
1. Dumbbell Wide Curls
70 mSCORESWAPPED 790 TIMESIsolation 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.
2. Hammer Curls
99.2 mSCORESWAPPED 416 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 386 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
4. Barbell Curl
98.5 mSCORESWAPPED 381 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
5. Cross Body Hammer Curls
95.4 mSCORESWAPPED 369 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
6. EZ-Bar Curl
98.1 mSCORESWAPPED 369 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
7. Cable Bicep Curl
94.9 mSCORESWAPPED 292 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
8. Concentration Curl
91.3 mSCORESWAPPED 290 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
9. Seated Dumbbell Curl
98 mSCORESWAPPED 266 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
10. Reverse Barbell Curl
96.8 mSCORESWAPPED 191 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.