What is the benefit of the wide grip versus a standard curl?

The wide angle increases the tension on the short head, or the inner part, of the biceps brachii. This helps in building the thickness and width of the arm when viewed from the front.

Should I use the same weight as my normal curls?

You may need to start with slightly lighter weights than usual. The outward rotation places the muscle at a mechanical disadvantage, making the movement feel more challenging.

How far out should my arms be rotated?

Aim for a 45-degree angle away from your midline. The goal is to have the dumbbells tracking toward the outside of your shoulders rather than directly toward them.

Dumbbell Wide Bicep Curls: Form and Guide

Master the dumbbell wide bicep curl to target the inner bicep head. Follow our expert guide for better arm width and peak development.

How to Perform

Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
Rotate your shoulders outward so that your forearms point away from your body at an angle rather than straight ahead.
Keep your elbows tucked firmly against your ribs and exhale as you curl the weights toward your shoulders.
Squeeze your biceps at the peak of the movement while maintaining the wide angle of your arms.
Inhale and slowly lower the dumbbells back to the starting position until your arms are fully extended.
Maintain a neutral spine and avoid using momentum or rocking your torso to lift the weight.

Common Mistakes

Flaring the elbows out away from the torso during the lift
Shortening the range of motion by not fully extending the arms
Swinging the hips to generate momentum for the repetition
Allowing the wrists to curl inward excessively

Muscles Worked

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms