Wide Grip Barbell Curl
Also known as: wide grip barbell curls, wide barbell curl, barbell wide grip curl, wide grip bicep curl, wide grip curl
In SetGrip: Barbell Curl (Wide Grip)
Taking your hands well outside shoulder width rotates the upper arms outward and shifts the work toward the short head of the biceps. The wide position is tougher on the wrists than a shoulder-width grip, and if that becomes a problem, the wide-grip EZ-bar curl covers the same bias with an angled hold.
How to do the Wide Grip Barbell Curl
- Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
- Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Primary
Biceps · Arms
The biceps bend the elbow and turn the palm up, so a supinated grip with a full squeeze at the top gets the most out of every rep.
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Wide Grip Barbell Curl work?
The Wide Grip Barbell Curl primarily works the biceps. It also involves the forearms and delts, which assist the movement and stabilise the joints.
Is the Wide Grip Barbell Curl good for beginners?
Yes. The Wide Grip Barbell Curl is rated beginner: it uses a barbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Wide Grip Barbell Curl?
If you cannot do the Wide Grip Barbell Curl, try the Leg Resisted Biceps Curl, the Wide Grip EZ-Bar Curl or the Dumbbell Waiter Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Wide Grip Barbell Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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