Barbell Bicep Exercises & Workout For Mass & Strength

If you want to build size on your biceps and make your upper arms grow faster, then you should add barbell exercises to your bicep workout plan.

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.

In this comprehensive guide, we will discuss bicep anatomy, the best barbell exercises, and how to incorporate them into your workout routine.

Let’s get started!

Biceps Muscle (Anatomy)

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?

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.

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.

How To Train Bicep With Barbell

The barbell exercises allow you to lift heavy weights to directly target and overload the biceps muscles. Performing curls with a barbell enables you to work the biceps through a full range of motion while using multiple grips to focus on different parts of the muscle.

By changing your hand positioning on the bar, you can alter which area of the biceps is emphasized during curls. For example, a narrow grip hits the outer bicep head more. A wide grip stresses the inner bicep head.

To build bigger, stronger biceps with barbells, adjust your rep ranges and weights based on your goals:

• For strength gains, perform 4-6 sets of 1-6 reps per exercise, using a weight that’s at least 85% of your 1 rep max. Go as heavy as possible.
• For muscle growth, do 3 sets of 8-12 reps with a weight that’s 70-85% of your 1RM.
• For muscular endurance, opt for lighter loads at 50-70% 1RM and higher reps in the 15-20 range.

Hit the biceps from all angles by incorporating different curl variations like standard curls, reverse curls, and hammer curls into your barbell routine. Increase mass and strength across the biceps.

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 a 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

The Wide grip barbell curl is a curl that uses a wider grip on the barbell to focus on the short head of the biceps.

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.

The wide grip barbell curl is a great addition to any weightlifting routine, offering a range of benefits, including improved arm definition, grip strength.

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).

With a narrower grip, there is a greater involvement of the brachioradialis muscle. This could contribute to a more balanced arm development.

How To Do Close Grip Barbell Curl

1. Stand with your feet shoulder-width apart and grasp the barbell with a close grip, hands almost touching.
2. Let the barbell hang in front of your thighs.
3. Brace your core as you curl the barbell up towards your chest. Keep your elbows close to your sides.
4. Squeeze your biceps at the top of the movement.
5. Then slowly lower the barbell back down to the starting position.
6. Repeat for the desired number of 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. Preacher Curl

The Preacher curl is the another great exercise for your barbell bicep workout. This time-tested bicep blaster stands out among the many bicep workouts.

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.
4. Lowers the bar to get the maximum extension.
5. 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 the 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 the 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. 

It is performed by holding a barbell close to the body, dragging and curling it towards the shoulder in a smooth, controlled motion.

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

The EZ bar is a curved barbell that has a more ergonomic grip than a straight barbell. This makes it a more comfortable exercise to perform, especially for people with wrist pain.

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.

Due to the semi-pronated grip, there’s a slightly increased engagement of the brachioradialis in the forearm.

Note: In the study conducted, they found that the EZ barbell curl showed the highest overall electromyography (EMG) activity in the biceps brachii (BB) and brachioradialis (BR) muscles compared to the dumbbell curl (DC) and barbell curl (BC) variants.

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.
3. A supinated grip closer than shoulder width is needed to perform this exercise.
4. Your arm should be extended at arm’s length and the barbell should be above the floor. This will be your starting position.
5. 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.
6. Slowly begin to bring the barbell back to the 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.

While the standard curl primarily targets the biceps brachii, the reverse curl shifts emphasis to other forearm and arm muscles, thanks to the overhand (pronated) grip.

The pronated grip helps strengthen the wrist muscles by engaging the wrist extensors.

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

The 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 standing 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.
2. Placing the back of your upper arms on the preacher bench pad, grab the barbell or EZ bar.
3. Curl the EZ bar until it reaches your shoulder level and gets maximum contraction at the top.
4. Hold the position for 1-3 seconds and then lower the bar so that your arms are again fully extended.
5. 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

1. 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. 

2. Mind-Muscle Connection

Focus on the biceps as you perform the movement. Think about the muscle contracting and lengthening. This conscious effort can significantly improve muscle activation.

3. Progressive Overload

Over time, gradually increase the weight you’re lifting to continue challenging the muscles and promote growth. This doesn’t always mean adding weight; it could be increasing reps or adding more sets.

4. Rest and Recovery

The biceps, like any other muscle group, need time to recover and grow. Ensure you’re giving them adequate rest and not overtraining.

5. Nutrition

Pair your workouts with proper nutrition. Consuming protein-rich meals or shakes post-workout can aid muscle recovery and growth.

Barbell Biceps Workout Plans

There are many different exercises you can do with a barbell to target your biceps, and incorporating them into your workout routine can help you achieve your fitness goals.

Whether you are looking to develop strength, hypertrophy, or endurance, these workout plans will help you effectively train your biceps.

Beginner Biceps Barbell Workout Plan

Exercise	Sets	Reps
EZ Bar Reverse Curl	4	8-10
Barbell Curl	4	6-8
Preacher Curl	3	8-12

Intermediate Biceps Barbell Workout Plan

Exercise	Sets	Reps
EZ Bar Curl	4	8-10
Wide Grip Barbell Curl	3	6-8
Barbell Spider Curl	3	8-12
Barbell Reverse Curl	4	8-10

25-Minute Barbell Workout for Bicep Strength

Phase	Exercise/Activity	Sets	Reps/Duration	Rest
Warm-Up	Arm swings	–	30 seconds	–
	Jumping jacks	–	1 minute	–
	Dynamic wrist stretches	–	30 seconds	–
Workout Routine	Barbell Curl (Standard grip)	4	8-10	60 sec
	Barbell Preacher Curl	4	6-8	60 sec
	EZ Bar Reverse Curl	3	8-10	60 sec
	Barbell Drag Curl	3	8	60 sec
Cool Down	Static bicep stretch	–	30 seconds (each arm)	–

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.

References:

1. Caufriez B, Dugailly PM, Brassinne E, Schuind F. The Role of the Muscle Brachioradialis in Elbow Flexion: An Electromyographic Study. The Journal of Hand Surgery (Asian-Pacific Volume). doi:https://doi.org/10.1142/s2424835518500145
2. García-López, David1; Herrero, Azael J1,2; González-Calvo, Gustavo1; Rhea, Matthew R3; Marín, Pedro J1,2. Influence of “In Series” Elastic Resistance on Muscular Performance During a Biceps-curl Set on the Cable Machine. Journal of Strength and Conditioning Research 24(9):p 2449-2455, September 2010. | DOI: 10.1519/JSC.0b013e3181e3482f
3. Melrose, Don PhD, CSCS*D. Exercise Technique: The Zottman Curl. Strength and Conditioning Journal 36(1):p 92-93, February 2014. | DOI: 10.1519/SSC.0b013e318297a092