EZ Bar Wide Grip Curl

A biceps isolation exercise using a wide grip on an EZ-bar, emphasizing the outer head of the biceps and creating a broader upper arm appearance.

Instructions

1. Stand upright with your feet shoulder-width apart, core engaged and shoulders back.
2. Hold an EZ-bar with a supinated grip (palms facing forward) using a wide grip (hands outside shoulder-width).
3. Let the bar rest at your thighs with your arms fully extended; this is your starting position.
4. Keep a slight bend in your elbows and your upper arms stationary throughout the movement.
5. Curl the bar upward by bending your elbows, bringing it toward your shoulders.
6. Pause briefly at the top position, squeezing your biceps.
7. Lower the bar in a controlled manner back to your thighs.
8. Repeat for your desired number of repetitions.

Tips

• The wide grip emphasizes the outer head of the biceps, creating more width in the upper arm.
• Keep your upper arms stationary; movement should occur only at the elbows.
• The wider grip naturally shortens the range of motion compared to narrower grips; this is normal.
• The EZ-bar’s angled grip provides comfort and reduces wrist strain compared to a straight barbell.
• This variation pairs well with narrow-grip curls to create comprehensive biceps development.
• Use lighter weight than you would for standard-width curls; the wide grip places the biceps in a mechanically disadvantageous position.
• Avoid using momentum; maintain a controlled, deliberate tempo throughout.
• This exercise is excellent for building biceps width and creating visual symmetry and fullness.