4 Biceps Exercises Routine (Barbell Only)

If you’re looking to build size and strength in your biceps, you’re in the right place! This article outlines a focused routine featuring four effective barbell exercises that can help you sculpt your arms. Grab a barbell and let’s get started with this arms workout routine.

1. Standing Barbell Curl

The standing barbell curl is a classic biceps exercise that targets the biceps brachii muscle.

How to Perform:

• Stand with your feet shoulder-width apart, gripping a barbell with palms facing forward (supine grip).
• Keep your elbows close to your torso and your upper arms stationary as you curl the barbell toward your shoulders.
• Squeeze at the top of the movement and then slowly lower the barbell back to the starting position.

Tips:

• Avoid swinging the weights; focus on a controlled movement to maximize tension on your biceps.
• Consider different grips (wide vs. narrow) to target the muscle differently.

2. Seated Barbell Concentration Curls

This variation allows for greater muscle isolation by minimizing the use of other muscles during the lift.

How to Perform:

• Sit on a bench with your feet firmly planted on the ground.
• Hold a barbell with both hands, resting one arm on your knee for support.
• Curl the barbell towards your shoulder while keeping your elbow stationary.
• Lower back down to the starting position and repeat with the other arm.

Tips:

• Focus on squeezing the bicep at the top and controlling the descent for maximum muscle engagement.
• You can adjust your grip for variation; an underhand grip typically provides more bicep activation.

3. Inclined Bench Reverse Grip Curl

The inclined bench reverse grip curl targets the biceps while also engaging the forearms, offering a unique angle of attack.

How to Perform:

• Set an incline bench to a comfortable angle and sit back against it.
• With an underhand grip on the barbell, let your arms hang straight down.
• Curl the barbell toward your shoulders while squeezing your biceps.
• Return to the starting position in a controlled manner.

Tips:

• Maintain tension throughout the movement and avoid letting your elbows drift forward.
• This exercise can help develop the brachialis, adding overall size to your arms.

4. Barbell Preacher Curls

The preacher curl is excellent for isolating the biceps and preventing any cheating during the exercise.

How to Perform:

• Position yourself on a preacher curl bench, ensuring your chest is against the pad.
• Hold the barbell with an underhand grip, placing it at the top of the movement.
• Curl the barbell upward toward your shoulders while keeping your upper arms against the pad.
• Slowly lower back down to complete the repetition.

Tips:

• Make sure to keep your elbows fixed against the pad for full isolation.
• Utilize a weight that allows you to complete each rep with proper form—avoid going too heavy.

Conclusion

These four barbell exercises are a fantastic way to build strength and mass in your biceps. Incorporate them into your regular workout routine for balanced arm development. Remember to warm up properly, focus on form, and progressively increase the weights as your strength improves. Happy lifting! 💪