Strength Training · Bodybuilding
Wide-Grip Barbell Curl
The wide-grip barbell curl trains your biceps with an underhand grip slightly wider than your shoulders. You lift the bar by bending your elbows while keeping your upper arms still.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet about hip-width apart.
- Hold the bar in front of your thighs with your palms facing forward, hands slightly wider than shoulder-width.
- Position your elbows beside your ribs.
- Curl the bar toward your shoulders as far as you can without moving your upper arms.
- Lower the bar until your elbows are comfortably straight.
Form cues
- Keep your wrists stacked over your forearms.
- Keep your shoulders relaxed.
- Exhale as you lift.
Common mistakes
- Swinging your torsoReduce the weight until you can curl without rocking backward or driving your hips forward.
- Gripping excessively wideBring your hands closer together if the grip forces your elbows outward or feels awkward at your wrists.
- Dropping the barTake two to three seconds to lower each rep rather than letting gravity pull the bar down.
Safety
A wide, palms-up grip on a straight bar can irritate your wrists or elbows if forced. Excessive load or sudden jerks can strain the biceps, especially near the bottom.
- Test your grip with a light bar before adding weight.
- Increase the load in small increments.
- End the set before fatigue prevents a steady bar path.
- Stop if you feel sharp pain in your wrist, elbow, or upper arm.
If a straight bar causes persistent wrist or elbow discomfort, try an EZ-bar curl or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Short Straight Bar
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more clean reps at the end of each set.