Biceps
Wide Grip Barbell Curl
The Wide Grip Barbell Curl is a strength exercise with a barbell for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 34%, biceps (long head) 29% and brachialis 17%.
Also known as: wide curl
How to do it
- Hold a barbell with palms forward and hands a little wider than the shoulders.
- Stand tall, feet hip-width, arms straight and the bar against the thighs.
- Keep the elbows at your sides and curl the bar toward the upper chest.
- Squeeze at the top with the wrists straight.
- Lower slowly until the arms are straight again.
Tips
- Keep the elbows close to the ribs even though the hands are wide.
- Stop the grip width at a point where the wrists stay comfortable and straight.
Common mistakes
- Letting the elbows flare out along with the wide hands.
- Using the lower back to heave the bar up.
Muscles worked by the Wide Grip Barbell Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide grip favours the short head. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
Wide Grip Barbell Curl alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Wide Grip Barbell Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Wide Grip Barbell Curl good for beginners?
Yes. The Wide Grip Barbell Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Wide Grip Barbell Curl?
For example the Axle Bar Curl, Barbell Curl and Band Curl. They train mostly the same muscles, some with different equipment.
How do you make the Wide Grip Barbell Curl harder?
Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
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