Strength Training · Bodybuilding
Fat-Grip Barbell Curl
The fat-grip barbell curl uses thick handle adapters to train your biceps while increasing the grip demand on your hands and forearms.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Fit matching fat-grip adapters at equal distances from the center of the bar, roughly shoulder-width apart.
- Grasp the adapters with your palms facing up.
- Stand with your feet hip-width apart, holding the bar in front of your thighs.
- Bend your elbows to curl the bar toward your shoulders.
- Pause briefly at the top.
- Lower the bar until your elbows are comfortably straight.
Form cues
- Keep your wrists aligned with your forearms.
- Wrap your thumbs around the handles.
- Keep your ribs stacked over your hips.
Common mistakes
- Swinging the bar upwardReduce the weight until you can lift without driving through your legs or hips.
- Elbows drifting forwardKeep your upper arms beside your torso rather than reaching forward to lift the bar higher.
- Dropping through the lowering phaseTake about two seconds to lower each rep instead of letting gravity pull the bar down.
Safety
The thicker handles can exhaust your grip before your biceps, allowing the bar to slip. Excessive load or bent wrists can strain your wrists and elbows.
- Check that both adapters are fully seated and stay secure under light pressure before lifting.
- Secure the weight plates with collars.
- Start lighter than your standard barbell curl weight.
- End the set if an adapter shifts or your grip begins to open.
If the thick grip or palms-up position causes wrist or elbow pain, choose a comfortable lighter curl variation or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Fat-Grip Adapter
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Choose a weight that leaves about two clean reps in reserve.