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Bending arms with a wide grip
Last reviewed: 08.07.2025
You will need:
Barbell
Strengthens:
Biceps
- Starting position
Stand with your feet shoulder-width apart. Hold the barbell in your hands, hands slightly wider than shoulder-width apart. The barbell should touch your thighs.
PLEASE NOTE: Some dude in the gym will inevitably come up to you and say, "Your hands are too wide, dude."
- Main movement
Slowly lift the barbell up.
NOTE: Keep your elbows close to your body. Inhale as you lift the barbell and exhale as you lower it.
- Final position
Raise the bar to shoulder level, pause for a second, and slowly lower it to the starting position.
NOTE: In total, you will spend 2 seconds raising the barbell and 3-4 seconds lowering it.
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