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  1. #1
    Registered User Loydwrestler's Avatar
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    Wide grip vs narrow grip curl?

    Just a curious question for curls, is there a difference in development between a wide grip and a narrow grip curl? At the moment when I'm doing normal curls (not 21s, etc) I'm doing 8 to 10 reps of each as a super set 3 times.

    Am I wasting time curling using both grips?
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  2. #2
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    Originally Posted by Loydwrestler View Post

    Am I wasting time curling using both grips?
    Probably not.Although,i def. wouldn't do it that way.I'd suggest doing standing wide grip,than preacher narrow grip,or any other combination you like.
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  3. #3
    Registered User darrenash's Avatar
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    I agree with the post above. You're probably better off by changing the grip for individual exercises as opposed to sets.

    I typically pick three of:

    Standing EZ-bar biceps curls
    Rope-handle cable curls
    Straight-bar cable curls
    Standing twisting dumbbell curls
    Preacher curls
    Close-grip pull-ups

    I'll go four weeks with 2 exercises using narrow grip and 1 exercise with wide-grip. Then I'll go four weeks with 1 exercise using narrow-grip and 2 exercises wide-grip.

    After those eight weeks, I'll swap in\out a couple of the exercises.
    Love to train.... hate gyms!
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  4. #4
    Registered User Sup3rB3ast's Avatar
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    Yes, there is a difference. The bicep has 2 heads as you may know, and while it is impossible to completely isolate 1 head, you can work one harder then the other. Wide grip curls work the inner head more, while close grip work the outter head more.
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