Wide Grip Barbell Curl
10 reps
Curl the bar with a wide grip, keeping your elbows pinned at your sides.
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BICEPS
Wide Grip Barbell Curl
The wide grip barbell curl isolates the biceps with your hands set outside shoulder width, a position that leans more on the short head of the muscle. The barbell keeps things stable so you can pour your effort into curling rather than balancing the weight.
How to do it
- 1
Stand with your feet about shoulder-width apart and a slight bend in your knees.
- 2
Grip the barbell wider than shoulder width with your palms facing up.
- 3
Curl the bar up by contracting your biceps while keeping your elbows locked at your sides.
- 4
Pause briefly at the top with tension held on the biceps.
- 5
Lower the bar back down slowly to the start, keeping your chest up and core tight.