Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Wide Curl
Dumbbell wide curl is an isolation exercise that targets the short head of the biceps and brachialis for hypertrophy and arm balance. It uses a wider arm path to emphasize inner bicep development and address imbalances.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Short Head, Brachialis
Forearms
5/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Hold dumbbells at sides with palms facing forward and arms slightly flared outward.
- Grip dumbbells supinated with arms hanging naturally.
- Exhale and curl dumbbells upward, keeping elbows fixed and flared slightly out.
- Squeeze biceps at the top with weights wider than shoulders.
- Inhale and lower dumbbells slowly to full extension without locking elbows.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Elbows stay fixed and flared
- Squeeze at the top
- Avoid swinging
- Palms face forward
- Control the descent
Breathing
Inhale during the lowering phase; exhale as you curl the weights up. Brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until arms are fully extended but elbows unlocked; curl until dumbbells reach shoulder height with full biceps contraction.
Safety
Safety Notes
- Start with light weights
- Avoid locking elbows
- Engage core to prevent swaying
- Stop if elbow or wrist pain occurs
Spotting
Spotting not required; self-spot with lighter weights if needed.
Common Mistakes
- Using momentum to swing weights
- Allowing elbows to drift forward
- Incomplete range of motion
- Arching the back
When to Avoid
- Acute elbow pain
- Wrist instability
Flexibility Needed
- Adequate shoulder flexion
Build Up First
- Master basic dumbbell curl form
Also known as
Wide Dumbbell Curl, Wide Grip Bicep Curl, Dumbbell Outer Bicep Curl
Found this helpful?
Share your thoughts or help us improve this guide.
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
