Wide-Grip Barbell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Deltoid
• Rectus Abdominis
• Flexor Carpi Radialis

Equipment

• Barbell or EZ Bar

Technique

1. Stand with feet hip-width apart and grip the bar underhand, hands just outside shoulder width.
2. Start with the bar resting on your thighs and the elbows close to your sides.
3. Curl the bar up in an arc until the forearms are about vertical.
4. Lower slowly until the arms are straight again.

Cues

• Keep the elbows tucked even though the hands are wide.
• Brace the abs so the torso stays upright.

Common mistakes

• Letting the elbows flare out to the sides.
• Taking the hands so wide that the shoulders roll forward.
• Leaning back to finish the rep.

Alternatives

• Barbell Curl
• Close-Grip Barbell Curl