Wide-Grip Barbell Curl
Curl the barbell with a wider-than-shoulder grip to bias the short head of the biceps.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the biceps, for when the barbell is taken or you want a change.
Questions
- What muscles does the Wide-Grip Barbell Curl work?
- The Wide-Grip Barbell Curl mainly works the biceps.
- What equipment do you need for the Wide-Grip Barbell Curl?
- A barbell.
- How many sets and reps of the Wide-Grip Barbell Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Wide-Grip Barbell Curl?
- Band Bicep Curl, Cable Bayesian Curl, Cable Bicep Curl and Cable Incline Curl work the same main muscle.
Program it for your clients
Coaches add the Wide-Grip Barbell Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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