Changing your grip width is a simple way to target different parts of the biceps. This wide-grip curl places more tension on the short head of the biceps, improving thickness and curl mechanics.
Instructions
- Stand tall holding a barbell with a wide, underhand grip—just outside shoulder width.
- Keep your elbows close to your torso and your spine upright.
- Curl the barbell up by flexing your elbows. Only your forearms should move.
- Squeeze your biceps at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of reps.