Watch the video below to see a demonstration of proper form and technique for the wide grip barbell curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.

Instructions for Wide Grip Barbell Curl

To perform a set of wide grip barbell curl:

  1. Starting Position

    Stand with your feet shoulder width apart and hold a barbell in both hands with a supinated grip, spaced shoulder width plus 1 fist length apart. The trunk should be in a neutral position with the arms and legs straight.

  2. Concentric (Upward) Motion

    While keeping your arms steady relative to your body, bend your elbows to raise the bar under control to shoulder height. Remember to squeeze the bar tightly, breathe normally and maintain full body tension throughout the entire movement.

  3. Top position

    Pause at the bottom position for a 1sec count while maintaining full body tension and squeezing your biceps.

  4. Eccentric (Lowering) Motion

    Lower the bar under control back to the starting position while continuing to keep your arms close to your body.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of wide grip barbell curl repetitions before resting.

This completes one set of wide grip barbell curl.