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How wide should you grab the barbell when doing bicep curls?
Just recently I received an e-mail from Jason who asked…
“Lee, what’s the best grip width to use when doing doing barbell curls? Should I use a wide grip or narrow grip? Is one grip better for building the biceps than another? Please make a video about this because I really need to know.”
The truth of the matter is that you can include different bicep curl grips in your arm workouts…
Close Grip:
Using a narrow close grip will work more of the outer head of the biceps. When you hands are closer than shoulder width this places more of the emphasis on the outer bicep head. This is the short head of the bicep that’s responsible for giving you bicep peak.
Wide Grip:
Using a wide grip with your hands spaced wider than shoulder width will work more of the inner head of the biceps. The inner head of the biceps is the longer head and will help give your arms more muscle fullness.
Neutral Grip:
Using a medium width neutral grip with your hands shoulder width apart will work the overall biceps. You’ll get equal stimulation on both the inner and outer heads of the bicep muscle.
Most people will use a medium width grip for their bicep curls. However, if you want to focus on a specific portion of the bicep you can include some wide or narrow grip curls depending on what area you need the most work on.
For example, if you want to add more bicep peak. Than make sure to do some narrow grip bicep curls in your arm workouts.
And vice versa, if you want to add more fullness and thickness to your biceps. Than make sure to do some wide grip bicep curls as part of your bicep workout routine.
Post time: Jun-14-2017