The wide-grip barbell curl takes the standard curl and widens the hands to outside shoulder-width. The wider grip externally rotates the upper arms slightly, shifting emphasis toward the inner (short) head of the biceps — the part that creates the inner arm fullness when flexed.
What it is
The wide-grip barbell curl is a barbell curl performed with hands outside shoulder-width — typically 1.3-1.5x shoulder-width apart. The wider grip biases the short (inner) head of the biceps and reduces load on the long head. Otherwise the mechanics mirror the standard barbell curl.
Muscles worked
| Muscle | Contribution |
|---|---|
| Biceps short head | ~50 % |
| Biceps long head | ~25 % |
| Brachialis | ~15 % |
| Forearms | ~10 % |
How to wide-grip barbell curl: 5 steps
-
Stand tall
Feet hip-width, **grip the bar at 1.3-1.5x shoulder-width supinated.**
-
Brace
**Elbows pinned to sides, core tight.**
-
Curl up
**Curl by flexing the elbows.** Bar arcs up to shoulder height.
-
Peak squeeze
**Hold briefly with biceps maximally contracted.**
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Controlled descent
**Lower over 2 seconds** to full extension.
How it differs from barbell curl
- Wider grip. Hands at 1.3-1.5x shoulder-width instead of shoulder-width.
- Inner-biceps emphasis. The wider grip biases the short head — the inner biceps fullness.
- Slightly lighter loads. The wider position is mechanically weaker; use 90 % of standard curl weight.
- Wrist demand. Wider grips can stress the wrists more — use EZ-bar if needed.
Common mistakes
When to use this variation
Use wide-grip curls to target the short head and inner biceps fullness. Program 3 sets of 8-12 reps. Pair with close-grip barbell curls in the same session to hit both heads completely. Excellent as the second curl variation in an arms session.
FAQ
How wide is too wide?
Beyond 1.5x shoulder-width usually stresses the wrists and shoulders without extra biceps benefit. Stay in the 1.3-1.5x range.
Wide-grip or close-grip?
Wide hits the short head (inner biceps); close hits the long head (outer biceps and peak). Use both for complete biceps development.
Straight bar or EZ-bar?
EZ-bar is friendlier on the wrists at this grip width. If your wrists tolerate it, the straight bar gives more biceps activation.
Related exercises
- Barbell Curl: shoulder-width standard
- Close-Grip Barbell Curl: opposite end of grip spectrum
- EZ-Bar Curl: wrist-friendlier option
- Preacher Curl: isolated alternative
