Wide-Grip Barbell Curl

Anton YefanovUpdated September 6, 2026

The wide-grip barbell curl is a standard curl with the hands placed outside shoulder width. The wider grip rotates the shoulders slightly outward and biases the inner portion of the biceps. Everything else stays strict: feet planted, torso rigid, elbows against the ribs and movement only at the forearms. Because the bar sits wider than usual the wrists take an unfamiliar angle, so most lifters work lighter here than on a shoulder-width curl.

How to do the Wide-Grip Barbell Curl

Load a barbell and stand upright with your feet about hip-width apart.
Grip the bar palms up with your hands set wider than your shoulders.
Let the bar rest across your thighs with your elbows straight.
Pin your elbows to your sides and curl the bar toward your chest.
Squeeze the biceps at the top without letting your elbows travel forward.
Lower the bar under control to full extension and repeat.

Muscles worked

Primary:: Biceps
Secondary:: Forearms

Why train it

Trains the inner part of the biceps that a shoulder-width grip works less.
Adds a low-cost variation to arm blocks that already use standard curls.
The fixed bar keeps both arms moving on exactly the same path.

Common mistakes

Arching the back to swing the bar up, which trades biceps work for lumbar strain.
Letting the elbows flare out with the wide grip, which drags the shoulders into the lift.
Keeping the same load as a shoulder-width curl, which breaks form at the wrists.
Stopping short at the bottom, which cuts out the stretched half of the range.

Frequently asked questions

What muscles does the Wide-Grip Barbell Curl work?

The Wide-Grip Barbell Curl trains the biceps as the main target. Expect the forearms to take some of the load as well.

What equipment do I need for the Wide-Grip Barbell Curl?

Only a barbell. Nothing beyond that is required to run the movement the way it is described above.

Is the Wide-Grip Barbell Curl suitable for beginners?

Yes. The Wide-Grip Barbell Curl is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.

Can I do the Wide-Grip Barbell Curl at home?

Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Wide-Grip Barbell Curl should I do?

Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.

What are good alternatives to the Wide-Grip Barbell Curl?

Cable Bar Curl, Cross-Body Hammer Curl, and Kettlebell Curl train the same primary muscles as the Wide-Grip Barbell Curl. Pick whichever one suits the equipment in front of you.