How to do a barbell wide grip curl

Setup:

1. Stance: Stand with feet shoulder-width apart for stability.
2. Grip: Grasp the barbell with an overhand grip, placing your hands significantly wider than shoulder-width.
3. Upright Posture: Stand tall with chest lifted, shoulders back, and core engaged.

The Lift

1. Initiate the Curl: Keeping your elbows close to your sides, curl the barbell upwards towards your chest.
2. Squeeze at the Top: Squeeze your biceps forcefully at the peak of the movement.
3. Controlled Descent: Slowly lower the barbell back to the starting position, maintaining tension in your biceps.
4. Reset: Breathe and prepare for the next repetition.

Tips:

• Lock your elbows: Keep your elbows stationary by your sides to target the biceps efficiently.
• Full range of motion: Focus on controlling the weight through a full curl and stretch.
• Mind-muscle connection: Concentrate on squeezing your biceps throughout the movement.