What To Know
- Close grip barbell curls activate the biceps more than wide grip barbell curls, making them a more effective exercise for building bicep size and strength.
- The narrower grip used in close grip barbell curls reduces stress on the wrists and elbows, making them a safer exercise for people with these injuries.
- Wide grip barbell curls allow for a greater range of motion than close grip barbell curls, which can help improve flexibility and mobility in the shoulders and elbows.
When it comes to building bigger, stronger biceps, barbell curls are a staple exercise. But not all barbell curls are created equal. There are two main variations: close grip barbell curls and wide grip barbell curls. Each variation targets the biceps in a slightly different way, so it’s important to know which one is right for you.
Close Grip Barbell Curls
Close grip barbell curls are performed with a narrower grip than wide grip barbell curls. This puts more emphasis on the inner biceps, which are responsible for flexing the elbow and supinating the forearm.
Benefits of Close Grip Barbell Curls
- Increased bicep activation: Close grip barbell curls activate the biceps more than wide grip barbell curls, making them a more effective exercise for building bicep size and strength.
- Reduced risk of injury: The narrower grip used in close grip barbell curls reduces stress on the wrists and elbows, making them a safer exercise for people with these injuries.
- Improved forearm strength: Close grip barbell curls also work the forearms, which can help improve grip strength and stability.
How to Perform Close Grip Barbell Curls
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a barbell with an underhand grip, with your hands shoulder-width apart.
3. Curl the barbell up to your shoulders, keeping your elbows close to your body.
4. Lower the barbell back down to the starting position.
5. Repeat for 8-12 repetitions.
Wide Grip Barbell Curls
Wide grip barbell curls are performed with a wider grip than close grip barbell curls. This puts more emphasis on the outer biceps, which are responsible for flexing the elbow and pronating the forearm.
Benefits of Wide Grip Barbell Curls
- Increased range of motion: Wide grip barbell curls allow for a greater range of motion than close grip barbell curls, which can help improve flexibility and mobility in the shoulders and elbows.
- Improved grip strength: Wide grip barbell curls work the forearms more than close grip barbell curls, which can help improve grip strength and stability.
- Increased bicep peak: Wide grip barbell curls can help to develop a more pronounced bicep peak, which is often desired by bodybuilders.
How to Perform Wide Grip Barbell Curls
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a barbell with an underhand grip, with your hands wider than shoulder-width apart.
3. Curl the barbell up to your shoulders, keeping your elbows close to your body.
4. Lower the barbell back down to the starting position.
5. Repeat for 8-12 repetitions.
Which Variation Is Right for You?
The best variation of barbell curls for you depends on your individual goals and needs. If you’re looking to build bigger, stronger biceps, close grip barbell curls are a better choice. If you’re looking to improve your range of motion, grip strength, or bicep peak, wide grip barbell curls are a better choice.
Tips for Getting the Most Out of Barbell Curls
- Use a weight that is challenging but allows you to maintain good form.
- Focus on contracting your biceps throughout the movement.
- Keep your elbows close to your body.
- Don’t swing your arms or use momentum to lift the weight.
- Lower the weight slowly and controlled.
- Rest for 60-90 seconds between sets.
Variations of Barbell Curls
In addition to close grip and wide grip barbell curls, there are several other variations of barbell curls that you can try. These variations can help you target different areas of the biceps and work different muscles in the arms.
- Hammer curls: Hammer curls are performed with a neutral grip, with the palms facing each other. This variation targets the brachialis muscle, which is located on the outside of the upper arm.
- Preacher curls: Preacher curls are performed with your arms resting on a preacher bench. This variation reduces the involvement of the shoulders and forces you to focus on contracting the biceps.
- Concentration curls: Concentration curls are performed with one arm at a time, with your elbow resting on the inside of your thigh. This variation isolates the biceps and helps to develop a more pronounced bicep peak.
Safety First
As with any exercise, it’s important to use proper form when performing barbell curls to avoid injury. If you have any pain or discomfort in your shoulders, elbows, or wrists, stop the exercise and consult a doctor.
What You Need to Learn
Q: Which variation of barbell curls is better for building bigger biceps?
A: Close grip barbell curls activate the biceps more than wide grip barbell curls, making them a more effective exercise for building bicep size.
Q: Which variation of barbell curls is safer for people with wrist or elbow injuries?
A: Close grip barbell curls reduce stress on the wrists and elbows, making them a safer exercise for people with these injuries.
Q: How many sets and repetitions of barbell curls should I do?
A: Aim for 3-4 sets of 8-12 repetitions of barbell curls. Rest for 60-90 seconds between sets.
Q: Can I do barbell curls every day?
A: It’s not recommended to do barbell curls every day. Give your biceps a day or two of rest between workouts to allow them to recover and grow.
Q: What other exercises can I do to build bigger biceps?
A: In addition to barbell curls, you can also try hammer curls, preacher curls, and concentration curls. These variations target different areas of the biceps and work different muscles in the arms.
