Wide-grip barbell curl
Benefits Of This Exercise
- The wide-grip barbell curl helps to build bigger and stronger biceps, as it allows you to use more weight than a narrow grip does.
- The wider grip places the primary stress on the short (inner) head of the biceps.
- It also allows for increased range of motion, meaning that the muscles are worked more thoroughly and effectively.
- The exercise requires strict form and control, as the wider grip can create a higher level of tension in the biceps muscles.
- It is important to keep the elbows close to the body throughout the exercise, as this helps to maximize the biceps activation.
- The wide-grip barbell curl can be used as part of an overall biceps strengthening program, or as a finishing exercise in an arm workout.
- It can also be used as a way to increase overall muscular endurance, as the higher rep range can help to build stamina and strength in the biceps muscles.
Step by Step Instructions For Wide-grip barbell curl
- Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
- You can also perform this movement using an E-Z bar or E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
- You may also use the closer grip for variety purposes.
Warm Up Tips
- Start with a wide grip on the barbell, palms facing forward, and elbows close to the torso.
- Keep your upper arms stationary and curl the weights forward, contracting the biceps.
- Continue until your biceps are fully contracted and the bar is at shoulder level, squeezing the biceps at the top.
- Slowly lower the barbell back to the starting position.
- Repeat for the recommended number of repetitions.
- Try using an E-Z bar or E-Z attachment hooked to a low pulley for a different contraction at the top of the movement.
- Experiment with a closer grip to switch things up.
Warm up tips for the wide-grip barbell curl:
- Perform 5-10 minutes of light cardio to increase blood flow and warm up the muscles.
- Do some dynamic stretches for the biceps and shoulders, such as arm circles and shoulder rotations.
- Start with a lighter weight or resistance band to activate the biceps muscles and prepare them for the exercise.
- Gradually increase the weight or resistance as you warm up to your working weight.
- Perform a few reps of the wide-grip barbell curl with a lighter weight to practice the proper
Wide-grip barbell curl Safety Tips
- Use proper form and control throughout the exercise to avoid injury.
- Choose a weight that is light to moderate and allows you to maintain strict form.
- Keep your elbows close to your body to maximize biceps activation.
- During the lowering phase, stretch your biceps and pull your shoulders back to engage the muscles.
- Avoid using momentum or swinging your body to lift the weight. Focus on using your biceps to perform the movement.
- If using an E-Z bar or attachment, make sure it is securely hooked to a low pulley.
- For variety, you can use a closer grip.
- Start with a warm-up set and gradually increase the weight as you become more comfortable and confident with the exercise.
- Listen to your body and stop if you experience any pain or discomfort.
- Perform the exercise for the recommended number of repetitions and sets.