Flexion of arms with a wide grip

, medical expert
Last reviewed: 20.11.2021

All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.

We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.

If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.

You will need:




  • Initial position

Standing position, feet shoulder width apart. Pick up the barbell, your arms are slightly wider than the width of your shoulders. The bar should touch your hips.

PLEASE NOTE: Someone in the gym will come to you and say, "You put your hands too wide, dude."

  • Basic movement

Slowly lift the bar up.

PLEASE NOTE: Do not lift your elbows from the body. Raise the bar on inhalation and lower it on exhalation.

  • Final position

Raise the bar to the level of the shoulders, stop for a second, and slowly lower it to its original position.

PLEASE NOTE: In total, you will spend 2 seconds raising the bar and 3-4 seconds for lowering.

trusted-source[1], [2], [3], [4]

Translation Disclaimer: For the convenience of users of the iLive portal this article has been translated into the current language, but has not yet been verified by a native speaker who has the necessary qualifications for this. In this regard, we warn you that the translation of this article may be incorrect, may contain lexical, syntactic and grammatical errors.

You are reporting a typo in the following text:
Simply click the "Send typo report" button to complete the report. You can also include a comment.