Fat Grip Barbell Curl

Technique

Curl a barbell fitted with fat-grip sleeves (or a thick bar) using a standard curl motion, elbows tucked in. The oversized grip forces much harder hand and forearm engagement throughout the lift.

Steps

1. Grip the thick bar at about shoulder width with palms facing forward
2. Stand tall with your wrists neutral and elbows tucked against your sides
3. Squeeze the bar firmly and curl it toward your shoulders
4. Pause near the top without letting your elbows drift forward
5. Lower the bar under control until your arms are nearly straight

Common mistakes

• Allowing the wrists to bend backward under the thick grip
• Swinging the torso to start the curl
• Letting the elbows flare or travel forward
• Losing grip tension during the lowering phase

Variations

• Thick-bar reverse curl
• Close-grip fat-grip barbell curl
• Wide-grip fat-grip barbell curl
• Seated fat-grip barbell curl

FAQ