What is the Wide Grip Curl? Below are some form tips to make the most of the barbell curl: In pursuit of being the stronger version of yourself, training arms may take a back seat to popular compound moves like squats, deadlifts, and presses. Switch Your Grip for Bigger Biceps - Muscle & Fitness Grab the barbell with a supinated grip at shoulder width. Hold a barbell with a shoulder-width, supinated grip. Grab the bar with a supinated grip, at shoulder-width. Many mistakes that we are about to discuss are not particularly the barbell curl mistakes, but the mistakes that might be sabotaging the growth of your biceps and are applicable in almost every bicep exercise. Unlike conventional barbells, the EZ-bar features curves along the length of the bar that allow for a more natural and comfortable wrist position to be maintained throughout the exercise. The biceps brachii works to flex the elbow joint when performing wide grip curls, as well as assisting with supination (rotation) of the forearm. As a precaution, you should start with other arm and upper-body strengthening exercises until you are ready. The wide grip barbell curl is one of the few barbell exercises that aim to isolate the inner head or short head. The barbell curl is a staple exercise in many weightlifting routines, but the grip used can have a significant impact on the muscles targeted and the effectiveness of the exercise. Tense your muscles and fold your arms. Ego lift is a habit where nothing grows, and its cruising you towards potential injury. Keep elbows close to the body throughout movement, then bend one arm up towards chest level before lowering it back down again before repeating on the opposite side for the desired number of reps/sets. Slowly begin to bring the dumbbells back to the starting position. For a better stability, you can also do the exercise in seated position. ). The purpose of this blog is to provide a comprehensive guide to the wide grip curl for both beginners and experienced weightlifters. Please add product to your wishlist to see them here. Lifters wishing to shift the focus of barbell curls more towards one section of the biceps can alter the width of their grip, with close grip curls targeting the outer head and wide grip curls targeting the inner head. Stand upright with arms fully extended, and shoulder blades retracted. This movement is usually performed for moderate to high reps, such as 8-12 reps per set. A wide grip can often make your hands dangerously close to J-Hooks and Safety Bars. Set an adjustable bench to about 45 degrees, and place your chest against the inclined pad. They are both great options for activating stabilizer muscles, general muscle activation, and mass gains in varying ranges of motion. If you ask a kid to flaunt his muscles, he would probably flex his arms to show off his biceps love for strong and jacked arms is deeply engraved into our psyche. Doing the wide grip barbell curl is as easy as doing the standard barbell curl exercise and even easier than doing close grip curls. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. Even though this strength-training exercise is a good choice for novices, it is important to have the arm strength to lift the barbell without injuries. They can be performed with various grips, weights, and angles to target different muscles in the arms. Wide Grip Barbell Curls - Biceps Exercise Guide with Photos - ShapeFit.com Performing wide grip curls regularly can help to improve muscle definition and contour throughout the entire arm region, including biceps, triceps, and forearms. Stand upright with arms fully extended, core tight, and shoulder blades retracted. The preacher curl is a barbell curl variation performed by resting the elbows on an angled bench. They are easier to raise, put muscles through similar range of motion, but do not engage the forearms as much. The Brachialis is also very involved in Barbell Curls. The EZ bar, although very different from the straight bar, is a very good trade for the barbell, as its ergonomic design helps to challenge and activate the biceps and triceps. When it comes to bicep curls, the grip width you choose can have a significant impact on your results. The short head helps to provide the shoulder joint with stability, an important feature as the shoulders are a major part of our daily activities. When it comes to building your arm and upper body strength, barbell curls are a favourite choice amongst many gym enthusiasts and bodybuilders. A wide grip barbell curl is any barbell curl with a supinated or underhand grip wider than the shoulders. In this blog, we will cover the proper technique for performing the wide grip barbell curl, the muscles targeted, the benefits of the exercise, and variations that can be incorporated into your workout routine. How to Do Barbell Curls (Form & Muscles Worked) Lusk, Hale & Russell (2005) Lusk SJ, Hale BD, Russell DM. Your body should remain fixed. Generally speaking, a narrower grip (about shoulder-width apart) will target the inner head of the biceps, while a wider grip (around twice shoulder-width apart) will focus more on the outer head. Inspire US allows Deb to share information related to training, lifting, biomechanics, and more. holding the barbells in different grip positions, lift more load than the standard or narrow barbell grip. It's a great exercise for seeing results in strength and definition. The short head is on the inner side of the bicep, thus earning it the name "inner head." PMID: 30013836; PMCID: PMC6047503. As such, it should be no surprise that regularly performing exercises that strengthen the biceps will also strengthen any relevant mechanics associated with them. 2005;24(7):18951900. Simply start with lightweight or. This makes it a brilliant choice of exercise to train for other weightlifting exercises.Although it majorly targets the biceps, brachialis, no exercise is an isolation exercise. Not counting the usual benefits of participating in rigorous exercise, lifters will find that regularly performing wide grip curls will also help them achieve a certain few benefits that are not present with most other exercises. This goes a long way in how well you perform at other weight exercises like bench presses and deadlifts. You must consult with a medical professional before acting on any content on this website. To understand why the wide grip curl is not simply a hype that dies in the gym, you need to understand the anatomy of the biceps. Keep reading to learn everything about the Barbell Curl, including different ways you can perform this exercise. Wide Grip Barbell Curl: Muscle Worked & Alternate - Fit Life Regime Chin Up vs. Pull Up - What's the Difference and Which Is Better Spider curls, also known as prone incline curls, are a cheat-free exercise because your upper body is supported against the bench. The tension is undoubtedly what you need to isolate and engage your short head bicep muscle. Your arms should be fully extended. Grip the barbell with a shoulder-wide grip. afterward, progress to easier bicep curls like the preacher curls. Which is Better, Close Grip or Wide Grip Barbell Curls? The bicep is an intricate muscle group that comprises not one piece of beefy muscle but, in fact, two sections connected to one another. Lift the barbell up (toward the chin) as you exhale. Incorporating this exercise withother barbell arm exercisesinto your workout plans is a great way to achieve your upper body strength goals. It is difficult to definitively answer the question of whether wide-grip curls are better than other forms of curl exercises. This intrinsic system of muscles controls arm movements as common as lifting things. Grab the bar with a supinated grip, wider than shoulder-width. Slowly lower back down and repeat on the opposite side. The short head of the bicep attaches to a bone and also helps with the abduction of the arm away from the body. These muscle groups, along with the biceps and triceps, are important in arm strength for bodybuilding and also in our everyday life. If you begin to experience pain or discomfort in the forearms and wrists at any point during the exercise, it is best to stop performing it and to seek out an alternative curling variation. We will notify you on events like Low stock, Restock, Price drop or general reminders so that you dont miss the deal. Reinforces Elbow Flexion and Shoulder Stabilization Biomechanics, Excellent for Bodybuilders and Fitness Models, Wide Grip Barbell Curl Variations and Alternatives. Ultimately, its important to ensure that your wrists remain in line with your forearms throughout each rep for maximum benefit and safety. You can subscribe to get update about your wishlist items. You should approach from a deadlift and not swing the barbell by driving your hips forward. This is a great way to get your muscles ready and avoid injuries. Inspire US serves as an informational hub for people looking to start their fitness journey. These are low-impact and a great idea for people with pre-existing injuries. You may also use the closer grip for variety purposes. Wide Grip Standing Barbell Curl: Full Tutorial - Critical Body As a bicep curl variation that places greater emphasis on the inner head of the muscle group, lifters who substitute conventional barbell curls with this particular variant do so because they believe the short head of their biceps is lagging behind the outer head something that occurs due to excessive volume of close grip elbow flexion exercises like chin-ups or cable rows. This page allows you to manage and add wishlist items directly to the cart. Equipment Used: Preacher curl bench Barbell/E-Z curl bar Related Post: Rack Pulls vs Deadlift: Which is a Better Exercise? The barbell allows for muscle symmetry and faster mass gains because of its heavier weight. For example, you could perform the exercise while sitting down on a bench and while standing. It is thought that this helps build the inner or "short" head of the biceps muscles. The biceps brachiis primary mechanical function is to produce forearm and elbow flexion or what is otherwise known as curling the arm inwards. Close Grip Curls vs Wide Grip Curls (Comparison) - Critical Body Your arms are the most functional part of your body and are used in almost every daily activity. 3 Best Barbell Workouts for Women: Unlock Strength, Confidence, and a Sculpted Physique Today! Allows you to use more weight than a narrow grip does, Places the primary stress on the short (inner) head of the biceps. Some of the benefits of the wide grip barbell curl are listed below: The wide grip barbell curl is a weightlifting exercise that focuses on the biceps and other upper arm muscles. Inhale as you lower the EZ-curl bar to the starting position. A pronated grip is often used for bicep curls, pullups, and barbell squats. Exercise to stimulate, not to annihilate! Hold this position of maximum contraction for a second and then straighten your elbows back out to the starting position. Difficulty: Easy. Stand up with your torso upright while holding a barbell at the wide outer handle. The next time you do the deadlift or bench press, squeeze the barbell as hard as you can the weight will feel lighter. Keep your elbows close to your body throughout the entire movement for maximum benefit. Stand up with a dumbbell in each hand being held at arms length. Pro Tips: Keep your back straight and spine neutral. Read more. One of the big mistakes that are stopping you from developing bigger and stronger biceps is that you pair it with the back workout and leave the bicep curls for the later part of your training. A barbell curl is a pull-type, isolation exercise that works primarily on your biceps and also trains the muscles in your forearms. Watch the wide-grip barbell curl video, learn how to do the wide-grip barbell curl, and then be sure and browse through the wide-grip barbell curl workouts on our workout plans page! It allows you to fix the elbows in one position and prevents cheating. Facilitates full range of motion and puts muscles under constant tension. This variation seems to really provide a good contraction at the top of the movement. Only your forearms should move. Keep your elbows close to your sides and engage your core to maintain a stable posture. Failing to complete this entire range can reduce the effectiveness of the exercise, robbing the biceps of the time under tension and contraction needed to induce muscular hypertrophy. Last Updated on May 26, 2022 Strict Curl Guide In This Article Muscles Worked How to Strict Curl Benefits Drawbacks Variations and Alternatives Wrapping Up Powerlifting is a sport of three lifts - the squat, bench press, and deadlift. This movement also develops the biceps along with the elbow contraction. Grip width and forearm orientation effects on muscle activity during the lat pull-down. Additionally it also helps to recruit more muscle fibers which leads to increased size in your arms over time. Keep in mind that this doesnt mean lifters should perform the wide grip barbell curl as heavy as they can, only that the opportunity for greater resistance on the biceps can be found by switching to a wider grip. Do not work yourself too hard. *EXERCISE AND PROPER DIET ARE NECESSARY TO MAINTAIN RESULTS. While the standard barbell curl is done with the arm gripping the barbell at shoulder-width in a supinated grip, the wide grip variation is done with your hands gripping the barbell in a supinated group wider than shoulder-width. The double front bicep pose is iconic, even among individuals who do not participate in resistance training. Hold for a second. For a more machine-based sort of training stimulus, the high cable curl can act as a substitute to wide grip barbell curls without foregoing the focus on the inner head. Slowly bring the barbell down to starting position. The major difference between the standard barbell curl and the wide grip curl is in the position of the arm grip on the barbell. Retract your shoulder blades and think about keeping your chest high and proud. In all other aspects, however, the two wide grip curl variations are considered to be the same. Close-grip barbell curl | Exercise Videos & Guides | Bodybuilding.com To perform this exercise, start by standing with your feet shoulder-width apart while holding two dumbbells in front of you with palms facing up. Remember, your forearms are doing the lifting. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. But you can get even more from this old standard by changing your grip width to alter the angle of stress placed upon the biceps muscles. Step 1 Stand Tall and Proud Credit: antoniodiaz / Shutterstock Stand holding a straight barbell with your hands slightly wider than hip-width and palms up. If you prefer, you can place one foot back. You can turn your hands from the position when palms are facing each other to the position when palms are facing upwards. Your elbow position should not change even slightly during the exercise. , you are on your way to getting ripped in no time. Like wide grip curls, lateral curls will involve the arms set at a wide angle so as to elicit greater inner bicep head contraction. The following split utilizes all of the same exercises as the above 3-way split, but the exercises are arranged on four different training days. All you have to do is start with a reasonable amount of weight. In order to keep the focus of the exercise on the biceps and to avoid placing unneeded stress on the forearms, the elbows should remain at the sides of the torso throughout each repetition. Let the bar rest on your thighs. This muscle is located between the shoulder and the elbow, originating in the scapula and ending in the proximal forearm. Grab the bar with a supinated grip, slightly closer than shoulder-width. What Muscles do Wide Grip Barbell Curls Work? With your upper arms vertical, lift the dumbbells with control, by flexing your elbows. Its a great exercise for seeing results in strength and definition. Grip Options Regular Grip: For most bodybuilders, this refers to a shoulder-width grip. To perform this exercise, begin by standing tall while holding two dumbbells out in front of you using a neutral grip (palms facing each other) along wide grip handlebars attached at either end. Your email address will not be published. If you have been doing the barbell curls for a while but cant seem to obtain the manifested results, then you are probably doing it wrong! Seeing that the bicep brachii helps in the elbow's flexion and supination of the forearms, it makes sense that to grow your biceps, you require exercises that place your arms in the supine formation. Do you train the biceps after a back workout? Another important contributor to wide grip curls is the Brachioradialis Muscle. Whether the cheat curls are good or bad depends on the way you employ them in your workout. Are you looking to target different muscles with your strength training workouts? The biceps brachii is the primary muscle used in wide-grip curls. This would teach you to get the hang of standing still but doesn't hinder your results as long as you maintain proper form and do not slouch. The trick is to keep your hand supinated and folded towards you laterally. In a more technical sense, the wide grip barbell curl is considered to be a single-joint bilateral isolation exercise, often performed as an accessory movement by bodybuilders and athletes for the purposes of strengthening the biceps brachii. Grabbing the bar with a close grip enables one to focus more on the long head of the bicep. Pronated Grip: Benefits for Pullups, Bicep Curls, and More - Healthline Focus on training muscles, not lifting weights. We understand your urge to complete the desired number of reps before fatigue kicks in. It consists of two heads, a long head, and a short head, which originate at the shoulder blade and insert on the radius bone of the forearm. Furthermore, the short head of the biceps also aids in stabilization of the shoulder joint during the execution of certain biomechanics, therein furthering the usefulness of the wide grip curl as a biomechanical training tool. Just as is the case with any other form of curl, swinging the barbell during wide grip curls will not only greatly reduce the effectiveness of the exercise, but also potentially injure the lifters biceps, shoulders or lower back as they do so. Load the barbell with the appropriate weight. Like the regular grip and narrow grip curls, the wide grip curl targets the muscles of the forearms and biceps. Pro tip: You can switch between wide, narrow, and regular grips to optimize the bicep development. For context, if you are seeking to target a better peak into your muscles, work on your long head and if you seek wider width, focus on short head exercises. Its important to keep good form while doing this exercise so that you dont put too much strain on other areas like your back or neck; proper technique can help ensure that all tension goes directly into working those bicep muscles. This is one rep. Positioning your elbows wrongly is a very common mistake. It is common knowledge that many people do not believe that. The tension is exactly what you need to isolate and engage your short head bicep muscle. To understand the essence of the exercise, simply stretch your arms forward, pretending to pick an imaginary barbell with an underhand grip. doi: 10.1519/JSC.0b013e3181ddb0ab. How to Do an Upright Row: Techniques, Benefits, Variations - Verywell Fit Barbells are heavy equipment and are great for fat loss, building muscle strength, testing stamina, or simply gaining muscle strength. This allows for significantly greater biceps recruitment despite a relatively shorter range of motion. Do not load the barbell. How to Do Spider Curl: Muscles Worked & Proper Form The fundamental difference between the chinup and pullup is your hand placement. are a variation of bicep curls in which barbells are the preferred choice of weights. EZ Bar Curls (How To, Muscles Worked, Benefits) - Horton Barbell The wide grip handlebars used in this exercise allow for greater range of motion which helps to engage more muscle fibers and increase strength and size in the arms. Between them, these exercises test the strength of all your major muscles. 2018 Jul 13;6:e5165. The barbell curl can help increase overall arm and grip strength and upper body mass for strength, power, and fitness athletes. The wide grip barbell curl is a good exercise for training the inner part of the biceps. A full barbell curl should begin with the arms at full extension and end with the barbell being parallel with the shoulders at the highest point. As an additional advantage, wide grip barbell curls help with grip strength. The motion should occur at the elbow to isolate the biceps, not on the shoulders. Research goes on to show that wide grip allows to lift more load than the standard or narrow barbell grip.Wide grip barbell curls can be practised by anyone regardless of their fitness level. Lets look at common arm training mistakes that are probably blocking you from growing a mountain peak. Make sure you are not using the momentum to lift the weight up. Both these smaller muscles play an important role in helping you lift heavier weights without straining other parts of the body like elbows or wrists something essential for any serious strength training routine. Enables better focus on negative movement. Barbell Curls primarily work both heads of the Biceps Brachii - the long head and short head. into your workout plans is a great way to achieve your upper body strength goals.
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