The Wide Grip Barbell Curl is an isolation exercise focused on the biceps brachii, particularly the short head(inner) of the biceps.
The wide hand position increases the shoulder external rotation angle, emphasising the inner bicep peak and reducing the load on the long head.
Typically, your hands should be placed wider than shoulder-width apart—about 1.5 times your shoulder width.
The wide grip slightly reduces the ROM compared to a narrow grip, but increases the time under tension for the inner biceps head. This more extended contraction period can enhance hypertrophy by maximising muscle fibre recruitment.
Know About Bicep Muscles
Your biceps brachii has two heads: short (inner) and long (outer).
The long-head bicep constitutes most of your biceps peak, while the short-head bicep sits on the inner side, adding thickness.
- Using a regular (shoulder-width) grip with the barbell curl will place approximately equal emphasis on both heads.
- Using a narrow grip will emphasise the long head and build the peak of your biceps.
- A wide grip will emphasise the short head and give your biceps more width.
Wide-Grip Barbell Curl Muscles Worked
The wide grip barbell curl primarily works the Biceps Brachii muscles.
In addition to targeting the bicep, the barbell curl involves several synergist muscles; these muscles include,
A handful of other muscles work or play the role of stabiliser muscles, including your
- Wrist flexors,
- Obliques, and
- Rectus abdominis.
Know More: 55+ Top Bicep Exercises With Dumbbell, Barbell, and Cable
How To Do Wide Grip Barbell Curl
- Stand in front of a loaded barbell with your feet shoulder-width apart.
- Grasp it with an underhand (supinated) grip, approximately 6-8 inches wider than your shoulder width on each side.
- Your pinky or ring fingers might align with the outer knurling marks on a standard Olympic bar—this is a good starting point.
- Keep your elbows close to your sides and engage your core to maintain a stable posture.
- Start the curl by flexing your elbows and bringing the barbell to your shoulders.
- Squeeze hard at the top of the movement for a full second. Your biceps should be fully contracted.
- Lower the barbell slowly and under full control, resisting gravity.
- Do 8–12 reps and 3–4 sets.
Tips and Form
- Stand tall, chest up, shoulders pulled back and down. Engage your core – think of bracing as if you’re about to take a light punch to the gut. This prevents your lower back from arching.
- Keep your elbows relatively stationary. Avoid letting them drift too far forward or swing back. A little forward drift at the top is acceptable for a maximal contraction but shouldn’t be excessive.
- Your body should remain fixed. Only your biceps should be used to move the weight.
- Lift a weight that you are comfortable with. Do not load the barbell.
- Do not go too fast. This is a common mistake that could lead to muscle strain or worse.
- Exhale as you curl the weight up (during the exertion). Inhale as you lower the weight.
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Wide Grip EZ Curl
The straight bar version of this exercise is excellent. However, many lifters feel pain and discomfort in their wrist and forearm due to a fully supinated grip on a standard barbell.
The EZ bar is a good substitute for the barbell because its ergonomic design challenges and activates the biceps.
The angled grip of an EZ bar places your wrists and forearms in a more natural, semi-supinated position. This reduces the valgus stress (outward bending force) on the elbow and the supination torque on the wrist that a straight bar can impose.
How To Do
- Grasp the EZ curl bar on the outermost angled grips. Your hands will be wider than shoulder-width, with your palms angled slightly inwards.
- Feet shoulder-width apart, knees slightly bent, core engaged.
- Start with your elbows slightly in front of your torso, tucked relatively close to your sides.
- Smoothly curl the bar upwards towards your shoulders, focusing on flexing your elbows and squeezing your biceps.
- Hold for a count of two and squeeze your biceps.
- Inhale as you lower the EZ-curl bar to the starting position.
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FAQs
Wide Grip Barbell Curl vs. Close Grip
Both the wide-grip and the close-grip barbell curl target the biceps, but they have different focuses.
In a wide grip barbell curl, the hands are positioned wider than shoulder-width apart on the barbell, emphasising the biceps’ short head and brachialis.
In contrast, a close-grip barbell curl involves placing the hands closer together, usually less than shoulder width, which emphasises the outer head of the biceps and the forearms.
| Feature | Wide Grip Barbell Curl | Close Grip Barbell Curl |
|---|---|---|
| Hand Width | Significantly wider than shoulders | Narrower than shoulders |
| Primary Bicep Target | Short Head (Inner Bicep) | Long Head (Outer Bicep / Peak) |
| Visual Goal | Bicep Width & Fullness | Bicep Peak & Height |
| Shoulder Position | More external rotation / slight abduction | More neutral / slight internal rotation |
| Brachialis Activation | Strong involvement | Strong involvement |
| Forearm Involvement | Involved | Often more pronounced involvement |
| Wrist Comfort Potential | Can feel more comfortable on wrists for some | Can sometimes strain wrists if grip is too narrow |
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
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