Wide Grip Barbell Curl
The wide grip barbell curl targets the short head of the biceps by using a wider-than-shoulder-width grip. This inner bicep emphasis contributes to overall bicep width and is an effective complement to close-grip curl variations.
How to do it
- Stand holding a barbell with a supinated grip wider than shoulder-width.
- Let the bar hang at arm's length in front of your thighs.
- Curl the bar upward toward your shoulders, keeping your elbows stationary.
- Pause at the top and contract your biceps fully.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows pinned firmly to your sides.
- Take a grip slightly wider than your shoulders.
- Squeeze your biceps hard at the top of the curl.
- Lower the bar slowly with control.
Breathing: Exhale as you curl the bar upward, and inhale as you lower it back down with control.
Common mistakes
- Swinging the body to lift the weight uses momentum instead of your biceps, reducing the work done by your arms.
- Allowing elbows to drift forward shifts tension away from the biceps and onto the front shoulders.
- Using too heavy of a weight limits your full range of motion and can strain your wrists.
Muscles worked
Primary: biceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 seconds
Lose weight
3 sets × 12–15 reps, rest 60 seconds
Build muscle
3–4 sets × 8–12 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or elbow discomfort, ease off or switch to an EZ curl bar for a more neutral wrist angle.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a wide grip instead of a standard one?
A wider grip places a slightly different emphasis on the biceps, specifically targeting the short head to help with overall upper arm development.
Can I do this exercise at home?
Yes, as long as you have a barbell and weight plates available in your home workout space.
Why do my wrists hurt during barbell curls?
A wide grip can sometimes place extra stress on the wrists. Try using an EZ curl bar or reduce the weight if you feel discomfort.