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Wide-Grip Barbell Curl

A wide grip emphasises the short (inner) head of the biceps.

  • Isolation
  • Barbell
  • Intermediate

How to do it

  • Hands wider than your shoulders
  • Elbows fixed, curl up contracting
  • Lower to full extension

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

  • Swinging your trunk
  • Letting your elbows drift forward

Muscles worked

Primary

  • Biceps

Alternatives

PreviousMachine Preacher Curl
Form animation: Wide-Grip Barbell Curl
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Barbell
Level
Intermediate
Pattern
Elbow flexion
Stimulus / fatigue
High
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