Wide grip barbell curl have been a game changer for me when it comes to building bigger arms at the commercial gym. By varying your grip on barbell curls, you can work your biceps in new ways and from different angles. Initially, I wasn’t sure if a super combo of wide-grip and close-grip curls would actually build muscle or if it would just wear me out quickly. However, after giving it a proper go, I evidently started noticing some legit gains. However, once I gave it an honest run, I started seeing some seriously decent progress. So yeah, grip variations definitely matter if you want to pack on size and strength the right way.
What Are Wide Grip Barbell Curls
They’re a biceps curl variation where your hands are placed wider than shoulder-width on the barbell. This grip changes muscle activation and puts more emphasis on the inner biceps head.
How to properly execute them
- Stand tall with your feet about hip-width apart, chest lifted, and shoulders rolled back — basically, set yourself up like you mean business.
- Grip the bar wide, curl it up nice and smooth, and then really squeeze those biceps hard at the very top.
- Lower the bar under control—no swinging.
Benefits
- The wider grip targets the inner head of the biceps for more peak and also engages the forearms.
- It can improve arm aesthetics and overall pulling strength.
Important considerations & mistakes
- Don’t lean back or shove your elbows forward during the lift, because that, frankly, just robs your biceps of the work they should be doing.
- Keep your core tight and every rep nice and controlled so you can avoid injuries and, consequently, squeeze out the absolute max in muscle activation.
Supersetting Narrow vs. Wide Grip Barbell Curls: Pros & Cons
When I superset narrow and wide grip curls straightaway, my biceps hit failure a lot quicker. This mix, evidently, makes both the inner and outer heads grind hard, so they’re working non-stop. Consequently, it can speed up hypertrophy—provided, of course, that my recovery game is totally on point afterwards.
Potential advantages for functional hypertrophy
Switching grips in one superset helps me train different muscle angles without changing equipment. It’s efficient, and in a busy commercial gym, that’s gold for keeping a workout flowing.
Downsides in commercial gym settings
The flip side? Supersets can hog the barbell longer, which might frustrate others during peak hours. Also, the intensity can fry your arms if you don’t pace rest times, making other pulling lifts harder later.
My personal tips for making it work
I’ve learned to keep the weight moderate so I can finish both grips without sloppy reps. I stick to two or three supersets max, or my arms stay sore for days and kill my pulling workouts. And no matter how tired I get, I keep my elbows locked, core tight, and control the negative — because if form goes, the whole point of the superset is gone.
Narrow Grip Barbell Curl vs Wide Grip Barbell Curl
| Feature | Narrow Grip Barbell Curl | Wide Grip Barbell Curl |
|---|---|---|
| Primary Muscle Targeted | Long head of the biceps (outer part) | Short head of the biceps (inner part) |
| Secondary Muscles Engaged | Forearms, brachialis, brachioradialis | Forearms, shoulders, brachialis |
| Elbow Position | Elbows stay close to the body | Elbows flare out slightly during the lift |
| Focus | More isolation of the biceps and inner biceps | Emphasis on overall bicep development, especially the short head |
| Shoulder Involvement | Less strain on the shoulders | Increased shoulder involvement |
| Forearm Engagement | Moderate forearm engagement | Greater forearm activation |
| Risk of Shoulder Strain | Lower risk, more focused on biceps | Higher risk due to shoulder involvement |
| Effectiveness for Peak Development | Excellent for building bicep peak | Good for overall bicep size, but less emphasis on peak |
At the end of the day, grip supersets aren’t one-size-fits-all. You’ve got to play around, track the results, and see what sticks. In a commercial gym setting, I’ve found that smart weight choices and consistent form will always beat chasing big numbers for show.
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.
What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.