Biceps · Barbell

Wide Grip Barbell Curl

Go wide to bias the inner bicep.

Wide Grip Barbell Curl exercise demonstration
BicepsBarbell

How to do it

  1. Grab the barbell wider than shoulder-width with an underhand grip.
  2. Stand tall with elbows pinned to your sides.
  3. Curl the bar up toward your chest, squeezing the biceps.
  4. Lower slowly to a full stretch.

The one cue that matters

Keep your elbows fixed and your wrists neutral, no swinging.

Muscles worked

Taking your grip wider than shoulder-width changes the angle your biceps work from, biasing the inner portion of the muscle that a standard grip underuses. The bar keeps both arms honest, forcing them to move together with elbows pinned, and the wide underhand position makes the squeeze at the top land differently to any other curl in your rotation. It slots in as a variation to run when standard barbell curls have gone stale.

FAQ

What does a wide grip actually change on barbell curls?

The angle of the pull, which shifts emphasis toward the inner part of the biceps. It is not a different muscle, just a different bias, and rotating grips over time covers the biceps more completely.

My wrists hurt with a wide grip, what should I do?

Narrow the grip slightly until it is comfortable, the bias does not need an extreme width. Some lifters also find easing pressure by keeping the wrists dead neutral, as the cue says, solves it outright.

How wide should I actually go?

A few inches beyond shoulder-width per hand is plenty. Extreme width strains the wrists and shortens the range without adding anything, so find the widest position that still feels strong.

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