{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Wide Curl",
      "kind": "common"
    },
    {
      "text": "Wide-Grip Dumbbell Biceps Curl",
      "kind": "common"
    },
    {
      "text": "Wide Dumbbell Curl",
      "kind": "common"
    },
    {
      "text": "Dumbbell wide bicep curls",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-short-head",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-long-head",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "external-rotation",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1225"
  },
  "id": "oec:dumbbell-wide-biceps-curl",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides.",
      "Externally rotate your shoulders so your forearms flare outward at an angle away from your torso, with palms facing forward."
    ],
    "steps": [
      "Keeping your upper arms pinned to your sides and elbows stationary, curl the dumbbells upward along the wide trajectory toward your shoulders.",
      "Squeeze your biceps firmly at the top of the movement.",
      "Lower the dumbbells with control back to full elbow extension while maintaining the outward arm angle."
    ],
    "breathing": "Exhale as you curl the weights upward; inhale as you lower them under control.",
    "cues": [
      "Keep elbows tucked to your ribs.",
      "Curl out and up.",
      "Control the eccentric phase without swinging."
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso to generate momentum.",
        "correction": "Brace your core and glutes, and select a load that allows strict elbow flexion without body english."
      },
      {
        "fault": "Letting the elbows drift forward or inward during the curl.",
        "correction": "Keep the elbows anchored at your sides and maintain external rotation throughout the entire rep."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid hyperextending the lower back under heavy loads."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Wide Biceps Curl",
  "previous_ids": [
    "oec:dumbbell-wide-bicep-curls"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell wide bicep curls",
        "url": "https://wger.de/en/exercise/1225/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Lynn_McIntyre"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-incline-w-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing dumbbell curl performed with the shoulders externally rotated to bias the short inner head of the biceps."
}