Wide-Grip Dumbbell Curl
Hands hold dumbbells wider than shoulder-width apart
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand tall holding a dumbbell in each hand with palms facing forward.
- Position your hands slightly wider than shoulder-width apart.
- Keep your elbows pinned tightly against your ribs.
- Curl the weights up toward your shoulders without swinging your torso.
- Squeeze your biceps hard at the top of the movement.
- Lower the dumbbells slowly back to the starting position.
Common mistakes
- Flaring elbows outward during the ascent.
- Using momentum or hip drive to swing the weights up.
- Dropping the weights too fast on the way down.
- Rolling the wrists inward at the top of the curl.
Safety
Choose a weight you can curl without leaning back or arching your lower back.
Tips
- Imagine trying to touch your pinky fingers to your shoulders.
- Keep your wrists straight and neutral throughout the lift.
- Focus on pulling with your elbows rather than your hands.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Wide
- Body position
- Standing
