Barbell Bicep Exercises & Workout For Mass & Strength

If you’re looking to pack size onto your bicep and maximize the development of your upper arms. Barbell biceps exercises are a great way to build your muscle mass and develop your strength, as it activates more than one muscle group at a time.

Having bigger, stronger arms can give you a feeling of confidence. Muscular arms can also convey a sense of athleticism and strength.

To develop an impressive set of biceps, you need to target the muscles from every angle. That’s right, we said muscles.

All the muscles that make up what most guys consider their biceps—the biceps brachii (long and short heads), as well as the Brachialis and brachioradialis (forearm)—must all receive some tough and exhausting love to achieve attention-grabbing guns.

Biceps Muscle (Anatomy)

The biceps brachii muscle (biceps) is a large, thick muscle of the upper arm. It has two heads: short (inner) and long (outer). The short head is located along the inner side of the anterior upper arm and the long head is located along the outer side of the anterior upper arm.

The long head comprises the majority of the biceps’ peak, whereas the short head sits on the inner side and contributes to the biceps’ width.

The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles that make up the upper arm.

Benefits For Training Biceps With Barbell

Barbell Biceps exercises are weight-training exercises that involve lifting heavy weights loaded onto a barbell. The weight is delivered by weight plates, which come in increments, allowing you to work your way up to lifting heavier weights.

• Barbell Bicep Workouts forced to incorporate balance and coordination, which machines don’t demand of you.
• Bicep Barbell exercises are a great choice for anyone looking to strengthen biceps, and brachialis muscles.
• Barbell Workout strengthen your neuromuscular connection, which is considered to be responsible for major strength gains.
• By activating your forearm muscles, the barbell bicep curls improve your grip strength.
• Many people prefer the comfort of working out at home, since barbell workouts require only a bar and weights. Setting up a home gym, therefore, becomes manageable.

Best Barbell Bicep Exercises For Bigger Arms and Massive Peak

Before we get into the barbell biceps workout routines that you can follow, let’s see which individual exercises are the most effective for gaining muscle mass.

Here are 12 best Barbell Bicep Exercises to build bigger and stronger.

1. Barbell Curl

If you’re looking for straightforward barbell bicep exercises to add to your routine, barbell curls are a great staple exercise to get you started.

The barbell curl is a highly recognizable biceps exercise that builds biceps muscle mass. It’s a great exercise for seeing results in strength and definition.

A barbell curl is a pull-type, isolation exercise that works primarily on your biceps and also trains the muscles in your forearms.

A wide grip focuses effort on the inner biceps (short head), whereas narrow grip arks the outer biceps (long head).

How To Do Barbell Curl

1. Hold a barbell at arm’s length, using a shoulder-width underhand grip.
2. Curl the bar up to shoulder level by bending your elbows.
3. Lower the bar back down to the arms’ extended position.
4. Repeat for desired reps.

Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• Pause at the top of the movement and squeeze your biceps.
• The motion should occur at the elbow to isolate the biceps, not on the shoulders.

2. Wide Grip Barbell Curl

Wide Grip Barbell Curl in the best variation of barbell bicep exercises to build short head of Bicep.

The barbell curl is a highly recognizable biceps exercise that builds biceps muscle mass. It’s a great exercise for seeing results in strength and definition.

How To Do Wide Grip Barbell Curl

1. Hold a barbell at arm’s length, using a shoulder-width underhand grip.
2. Curl the bar up to shoulder level by bending your elbows.
3. Lower the bar back down to the arms’ extended position.
4. Repeat for desired reps.

Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• Pause at the top of the movement and squeeze your biceps.
• The motion should occur at the elbow to isolate the biceps, not on the shoulders.

3. Close Grip Barbell Curl

The Close grip barbell curl is a highly recognizable biceps exercise that builds the outer biceps (long head). Close Grip Barbell Curl in the best variation of barbell bicep exercises to build bicep peak.

How To Do Close Grip Barbell Curl

1. Hold the barbell with a close grip (can be hip width or closer). Your feet should be shoulder-width.
2. Curl the bar up to shoulder level by bending your elbows.
3. Lower the bar back down to the arms’ extended position.
4. Repeat for desired reps.

Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• Pause at the top of the movement and squeeze your biceps.
• The motion should occur at the elbow to isolate the biceps, not on the shoulders.

4. Close Grip Preacher Curl

Preacher curl is the another great exercise for your barbell bicep workout.

It is the best exercise to build a long head of biceps. You can get fullness in this crucial area by giving your arms a complete look.

If you have a long tendon, then preacher curl is the best barbell exercise to build a longer biceps lower head and get a full biceps pump.

How To Do Close Grip Preacher Curl

1. Get seated on the Preacher Bench with your chest against the support and hold the barbell with a close grip (can be hip width or closer).
2. Curl the bar as in standard barbell curl and get maximum contraction at the top.
3. Lowering the bar slowly gives constant stress throughout the movement. Lowers the bar to get the maximum extension.
4. Repeats the desired number of sets.

Tips

• Do not lift off the back. Use your biceps only.
• Keep the motion slow and controlled throughout the set.
• Squeeze the biceps as hard as possible as you get the weight to the top.

5. Barbell Spider Curl

If you’re looking for a way to get more creative with your barbell biceps workout, why not try Barbell Spider Curl?

Barbell spider curls train your biceps in a shortened (which is to say a maximally contracted) muscle position. This results in a powerful muscle pump that makes your arms appear more vascular, and which can also lead to significant hypertrophy.

Spider bicep curls are typically done with a barbell. However, you can also use an EZ bar or dumbbells.

How To Do Barbell Spider Curl

1. Adjust the bench to an incline, level to a 45-degree angle. Lean against the bench so that your chest is supported.
2. Stand on the balls of your feet and keep them about shoulder width apart for stability.
3. Let your arms hang in front of your torso. From here, have a barbell ready, or have it set-up in front of you.
4. Slowly curl the barbell toward your shoulders and squeeze your biceps forcefully.
5. Hold the contraction for a moment, and then slowly lower the bar under control until your elbows are fully extended.
6. Repeat for desired number of reps.

6. Barbell Drag Curl

This barbell exercise is another great option that will help you to target the biceps and grow your arms.

While less popular than the standard barbell bicep curl exercises, the barbell drag curl is an extremely effective bicep exercise. 

If you want to improve your arm size, strength, and appearance, the barbell drag curl is for you. 

How To Do Barbell Drag Curl

1. Stand with your feet shoulder-width apart, your knees slightly bent, and your abs are drawn in.
2. Grab the barbell with a double underhand (supinated) grip with your hands slightly wider than shoulder width apart
3. Bring your elbows and shoulders back slightly as you curl the barbell upwards. It should feel like you are “dragging” the barbell up to your body.
4. Squeeze your biceps hard at the top and slowly return to the starting position.

Tips

• Perform this exercise in a slow, controlled manner for best results.
• Keep your elbow back to keep the stress on your biceps.
• Maintain a slight bend in the elbow at the bottom of the movement to keep tension through the biceps.

7. EZ Bar Curl

If you want to target your outer biceps, then this is a great exercise for you. Here, you can focus on the long head as your hands are close to each other during the movement.

The straight bar version of this exercise is excellent too. However, it can cause wrist and forearm discomfort for many lifters due to the need to use a fully supinated grip.

How To Do EZ Bar Curl

1. Stand holding an EZ-curl bar using a close supinated grip (hands closer than shoulder width apart and palms facing upward). Let the bar rest on your thighs.
2. Keeping your elbows fixed to your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you lower the EZ-curl bar to the starting position.
5. Repeat for the desired number of repetitions.

Tips

• Keep your elbows locked to your sides and your body still. Only your forearms should move.
• The motion should occur at the elbow to isolate the biceps, not on the shoulders.

8. Wide Grip EZ Bar

If you want to target your inner biceps, then this is a great exercise for you. Here, you can focus on the short head as your hands are wider to each other during the movement.

How To Do Wide Grip EZ Bar

1. Stand holding an EZ-curl bar using a wide supinated grip (hands wider than shoulder width apart and palms facing upward). Let the bar rest on your thighs.
2. Keeping your elbows fixed to your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you lower the EZ-curl bar to the starting position.
5. Repeat for the desired number of repetitions.

Tips

• Keep your elbows locked to your sides and your body still. Only your forearms should move.
• Pause at the top of the movement and squeeze your biceps.
• The motion should occur at the elbow to isolate the biceps, not on the shoulders.

Barbell Bicep Exercises Hacks That REALLY Work (Video)

9. EZ Bar Seated Close Grip Concentration Curl

This barbell biceps exercise can be performed standing with the torso bent forward and the arm in front of you.

In this case, no leg support is used for the back of your arm, so you will need to make extra effort to ensure no movement of the upper arms.

How To Do Seated Close Grip Concentration Curl

1. Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs.
2. Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs. A supinated grip closer than shoulder width is needed to perform this exercise.
3. Your arm should be extended at arm’s length and the barbell should be above the floor. This will be your starting position.
4. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Continue the movement until your biceps are fully contracted.
5. Slowly begin to bring the barbell back to starting position as you breathe in.

Tips

• Avoid swinging motions at any time.

10. Barbell Reverse Curl

The barbell reverse curl is a non-negotiable component of arm training. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better.

The pronated grip that you are using will engage the brachialis muscles in order for you to be able to move the weight during exercises.

How To Do Barbell Reverse Bicep Curl

1. Grab the bar with a shoulder width grip with your hands on top of the bar (pronated grip)
2. Curl the bar up to shoulder level by bending your elbows.
3. Lower the bar back down to the arms’ extended position.
4. Repeat for desired reps.

Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• The motion should occur at the elbow.
• Ensure that your elbows are kept close to your sides with your knees slightly bent, and your hands gripped tightly to the bar.

11. EZ Bar Reverse Curl

EZ bar tends to be much more comfortable for trainees and allows them to use heavier loads. This is because their grips are slightly more neutral, meaning there is less stress on the wrists. At the same time, they are still pronated enough to really target the brachialis. 

How To Do EZ Bar Reverse Curl

1. Grab an EZ-Bar and place your hands on the angled grip.
2. Keeping your elbows in, bring the bar up to your chest by flexing the elbow.
3. Lower the bar back down to the arms’ extended position.
4. Repeat for desired reps.

Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• Pause at the top of the movement and squeeze your biceps.

12. EZ Barbell Standing Preacher

Finally, if you’re looking for one more effective barbell bicep exercise, try the preacher curl.

The body should be positioned to allow the armpit to rest near the top of the pad. The back of the upper arm should remain on the pad throughout movement.

How To Do EZ Barbell Standing Preacher

1. Standing with a staggered stance close to the preacher curl bench. Placing the back of your upper arms on the preacher bench pad, grab the barbell or EZ bar.
2. Curl the EZ bar until it reaches your shoulder level and get maximum contraction at the top.
3. Hold the position for 1-3 seconds and then lower the bar so that your arms are again fully extended.
4. Repeats the desired number of sets.

Tips

• Do not lift off the back. During barbell workouts, only use your biceps.
• Keep the motion slow and controlled throughout the set.
• Squeeze the biceps as hard as possible as you get the weight to the top.

Barbell Biceps Exercises Training Tips

Training Volume (Sets and Reps)

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

Sets:

• Beginners: ~10 sets per week
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress. 

Reps:

The best rep ranges and loads to work with.

• 6-8 reps with heavy load
• 8-15 reps with moderate load
• 15-20+ with light load

The load should bring you to or near failure within the given rep ranges to be effective. 

Barbell Biceps Workout Samples

Biceps Barbell Workout Plan #1

1. EZ Bar Reverse Curl: 4 sets of 8-10 reps.
2. Barbell Curl: 4 sets of 6-8 reps.
3. Preacher Curl: 3 sets of 8-12 reps.

Barbell Biceps Workout Plan #2

1. EZ Bar Curl: 3 sets of 6-8 reps.
2. Wide Grip Barbell Curl: 4 sets of 8-12 reps.
3. Barbell Spider Curl: 3 sets of 8-12 reps.
4. Barbell Reverse Curl: 3 sets of 8-10 reps.

Takeaways

Barbells allow you to lift heavier loads than dumbbells and highly activate the biceps heads.

Barbell curls, EZ bar curls, concentration curls with a barbell, barbell reacher curls, and barbell reverse curls are some of the best examples of biceps exercises.

You must also combine barbell exercises with dumbbell and cable exercises to add more variations to your training.

Frequently Asked Questions

Is barbell good for biceps?

 Yes, doing biceps workouts with a barbell are a good option for training the biceps brachii muscle as well as the brachialis. With regular practice, barbell biceps exercises can help you achieve greater development of the biceps. Barbell workouts typically allow you to lift heavier weight than dumbbell workouts.

How do you get your biceps bigger with a barbell?

While you are training your biceps with a barbell, it is allowed to lift heavier weights, which will help you strengthen the biceps muscles and other stabilizer muscle groups.

Can you get big biceps just with barbell curls?

Barbell bicep curls are effective at recruiting your biceps, which can be used to build size, as long as they are completed at an appropriate frequency and volume. But for greater gain, It is crucial to progressively increase the stress placed on the muscles and train a wide variety of muscle fibers with different exercises.

Know More About Biceps Training

• Short Head Bicep Workout For Mass and Strength
• Cable Bicep and Tricep Workout To Build Bigger Arms
• Bicep Cable Workout To Build Mass and Strength
• 10 Best Bicep Exercises to Build Bigger and Stronger Arms
• Best Back and Bicep Workout for Muscle Growth

How To Build Bigger Bicep | Bicep Workouts