Wide-grip barbell curl
The wide-grip barbell curl is a variation of the classic curl exercise, with the arms held wider than shoulder width. This positioning is believed to be beneficial in developing the inner or "short" head of the biceps muscles. It is generally performed for moderate-to-high reps, such as 8-12 per set.
This exercise requires strict form and control, as the wider grip can create a higher level of tension in the biceps muscles. Working with a weight that is light to moderate in comparison to other exercises can help ensure that the movement is performed correctly. When done correctly, the wide-grip barbell curl can help to build strength and size in the biceps muscles.
The wider grip also allows for increased range of motion, meaning that the muscles are worked more thoroughly and effectively. It is important to keep the elbows close to the body throughout the exercise, as this helps to maximize the biceps activation. During the eccentric (lowering) phase of the movement, the biceps should be stretched and the shoulders should be pulled back to further engage the muscles.
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.
Type:
Strength
Muscles Used:
Biceps
Level:
Beginner
Equipment:
Barbell
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.
Variations:
- 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.
Variations:
- 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.
Incorporating Into Other Workouts
One way to incorporate the wide-grip barbell curl into workouts is by including it as part of a biceps strengthening program. This exercise can be performed after other biceps exercises, such as dumbbell curls or hammer curls, to target the inner head of the biceps and provide a different stimulus to the muscles.
To incorporate the wide-grip barbell curl into a workout, you can follow these steps:
1. Start by standing up with your torso upright and hold a barbell at the wide outer handle. The palms of your hands should be facing forward, and the elbows should be close to the torso. This is your starting position.
2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move during this motion.
3. 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.
4. Slowly begin to bring the bar back to the starting position as you breathe in.
5. Repeat the exercise for the recommended amount of repetitions, typically 8-12 per set.
Variations of the wide-grip barbell curl can also be incorporated to add variety to the workout. One variation is to use an E-Z bar or E-Z attachment hooked to a low pulley, which can provide a good contraction at the top of the movement. Another variation is to use a closer grip for variety