Wide Grip Curl (Barbell)
The Wide Grip Barbell Curl is an isolation strength exercise that targets the short (inner) head of the biceps by utilizing a grip wider than shoulder-width. It helps build overall arm thickness and improves bicep aesthetics.
The wide grip places unique stress on the wrists and inner elbows compared to standard curls, making volume management critical. The AI analyzes your recent recovery data and joint health logs to optimize rep ranges, ensuring you stimulate the short head of the biceps without overstraining connective tissue. If your RPE spikes or recovery scores are low, the app may automatically adjust the load or suggest an ergonomic alternative like dumbbells to maintain consistency safely.
Form Cues
- Grip the barbell significantly wider than shoulder-width with palms facing up
- Keep your elbows tucked into your ribs and pointing down
- Squeeze your glutes and brace your core to stabilize your torso
- Contract the biceps hard at the top without letting elbows drift forward
- Don't swing your torso or hips to generate momentum
- Don't let your elbows flare outward away from your body
- Don't curl your wrists excessively at the top of the movement
- Don't shorten the range of motion; fully extend your arms at the bottom
Common Mistakes
- Using excessive body momentum (cheating)
- Lifting the elbows too high at the contraction point
- Hyperextending the lower back
- Not using a grip wide enough to bias the short head
Muscles Worked
This variation primarily targets the short head of the biceps brachii, also known as the inner bicep, by placing the shoulder in an externally rotated position. While the long head and forearms assist in the movement, the wide hand placement mechanically disadvantages the long head, forcing the inner bicep to perform the majority of the work.
Primary
Secondary
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