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Another great exercise for the arms, specifically the bicep, is the wide-grip standing barbell curl.

The wide grip barbell curl is excellent for the inner part of the bicep. A grip wider-than-shoulder-width causes you to externally rotate at the shoulder. This grip involves the short head of the biceps muscle much more since your upper arm changes its position.


  • Start by grabbing a barbell with your hands at a wider than shoulder width, using an underhand grip (palms facing up), with the elbows close to the torso and the back straight.
  • Hold the upper arms in place and curl the weights up while contracting the biceps as you breathe out.
  • Keep moving up until your biceps are fully contracted and the bar is at shoulder level. Hold for a second at the top position.
  • Bring the bar down slowly to the starting position as your breathe in.
  • Repeat.


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all muscles must be trained.

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Adriana Albritton

The Fitness Wellness Mentor

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