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Barbell Wide Grip Curl

Step by step instructions, muscle activation and variants for the Barbell Wide Grip Curl.

MediumBiceps

About this exercise

The barbell wide grip curl is a standing biceps curl performed with a grip wider than shoulder-width. The wider hand position shifts emphasis toward the short head of the biceps, helping to develop the inner thickness and width of the upper arm. It complements close-grip curls for balanced biceps development.

How to Perform

  • Stand upright holding a barbell with an underhand grip, hands wider than shoulder-width apart
  • Pin your elbows close to your sides and keep your upper arms stationary throughout
  • Curl the bar upward by contracting your biceps until the bar is near shoulder height
  • Squeeze the biceps at the top of the movement for a moment
  • Lower the bar slowly and under control back to the starting position
  • Avoid using momentum or swinging your back to assist the lift

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

About the Barbell Wide Grip Curl

The Barbell Wide Grip Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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