Videos
Instructions
- Stand upright with your feet shoulder-width apart, holding a barbell with a wide underhand grip.
- Keep your elbows close to your torso and your back straight.
- Curl the barbell upward by contracting your biceps, keeping the movement controlled.
- Raise the bar until your forearms are vertical and the bar is at shoulder level.
- Pause briefly at the top, then lower the bar slowly back to the starting position.
Technical Tips
- Avoid swinging your body or using momentum.
- Keep your wrists straight and stable throughout the movement.
- Use a grip wider than shoulder width to emphasize the biceps long head.
Breathing Tips
- Inhale before lifting the bar.
- Exhale while curling the bar up.
- Inhale again while lowering the bar back down.
Medical restrictions
- Elbow tendinitis
- Wrist strain or carpal tunnel syndrome
- Shoulder impingement
The Wide Bar Biceps Curl is a classic strength-training exercise designed to target the biceps using a wider-than-shoulder-width grip on a barbell. This variation shifts more emphasis onto the long head of the biceps, promoting peak development and arm width. By using a barbell and maintaining a strict posture, this curl variation allows for heavier loading and improved bilateral arm engagement. It is ideal for individuals looking to build upper arm size, improve definition, and enhance overall upper body aesthetics. Suitable for beginners to advanced lifters, the wide bar curl integrates well into bodybuilding and fitness routines due to its simplicity and effectiveness. Executing this movement with proper form helps reduce strain on the wrists and shoulders, while maximizing muscle activation. The exercise can be progressively overloaded over time, making it a foundational movement for anyone focusing on arm hypertrophy.
What muscles do wide bar biceps curls work best?
Wide bar biceps curls primarily target the biceps, especially the long head, while also engaging the brachialis and forearm flexors for support.
How is a wide grip different from a regular barbell curl?
A wide grip places more emphasis on the long head of the biceps, encouraging wider arm development, whereas a regular grip activates both heads more evenly.
Should I use a straight bar or an EZ bar for wide curls?
A straight bar is typically used for wide bar curls to maximize long head activation, though some may prefer an EZ bar for wrist comfort.
Can beginners perform wide bar biceps curls safely?
Yes, beginners can perform wide bar biceps curls safely by starting with light weights, using proper form, and avoiding momentum.
How wide should my grip be for wide bar biceps curls?
Your grip should be 1.5 to 2 times shoulder width to effectively target the biceps long head without overstraining the shoulders or wrists.