The barbell, also known as the straight bar, is an ideal tool for training the biceps as it increases isolation and muscle mass in your biceps.
Barbell curl workouts are the real deal, especially for biceps heads, as they allow more activation than any muscle group in your arm.
You’ve probably done regular bicep or classic preacher curls with the barbell, but you are missing many other variations on your workout plan.
Join us as we go through the best bicep exercises, benefits, and an exclusive workout plan designed just for you.
Biceps Muscle Anatomy
The biceps brachii has two heads, known as the long head and the short head.
The long head is located on the outer side of the biceps, and the short head is located on the inner side.
These heads are super important for holding your biceps and moving things around.
There’s another muscle called the brachialis that connects to the biceps brachii. It is located right under the biceps and in between the triceps and the long head of the biceps.
All three of these muscles are essential for the biceps to look bigger and stronger.
Benefits of Barbell Exercises
- Barbell exercises target multiple muscle groups, including the biceps.
- Most barbell exercises can be performed even if you have a small space.
- Increase bone density and reduce the risk of osteoporosis (bone weakening).
- They can help boost your metabolism and aid in fat loss.
- Improves functional strength, making daily tasks easier to perform.
20 Barbell Exercises to Get Big Biceps
Barbell workouts are effective for growing the biceps brachii muscle. They isolate multiple muscles in the arms, increasing the overall size and strength of the biceps.
After deep research, we found these 20 barbell exercises you can try to build jaw-dropping biceps. Plus, most can be done conveniently with just a barbell at home.
In This List:
- Barbell Curl
- Barbell Reverse Curl
- Barbell Drag Curl
- Barbell Concentration Curl
- Barbell Wide Grip Curl
- Barbell Close Grip Curl
- Barbell Seated Curl
- Prone Incline Barbell Curl
- Barbell Preacher Curl
- Smith Machine Bicep Curl
- Barbell Bent-over Row
- Barbell Spider Curl
- Barbell 21s
- Landmine Single-Arm Wide Curl
- Half to Full Barbell Curl
- Half to Full Barbell Reverse Curl
- Landmine Single-Arm Inward Curl
- Landmine Single-Arm Hammer Drag Curl
- Cross Arm Landmine Curl
- Landmine Concentration Curl
Barbell Curl
Standing barbell curls primarily target both the long head and short head of the bicep brachii and brachialis (the muscles underneath your biceps), while also engaging the forearm muscles.
This exercise is perfect for increasing the size of your biceps.
How do I perform?
- Stand up straight and place your hands about shoulder-width apart on the bar.
- Start from the bottom and curl all the way up to the top. Breathe out as you come up. Pause for a moment and come back to the starting position.
- Keep your elbows in front of your hips throughout the exercise.
Pro Tips:
Don’t use your back to get the weight back up. Avoid using momentum during this exercise, and ensure that you control all movements throughout.
Barbell Reverse Curl
The barbell reverse curl primarily targets the brachialis and brachioradialis muscles, along with the biceps brachii.
This exercise is different from most barbell exercises because of its pronated hand placement, but it is an effective exercise that assists in arms growth.
How do I perform?
- Stand up straight with your palms facing downward.
- Curl the bar up to your chest while keeping your elbows still until you reach the top.
- Get a good squeeze at the top, feel your biceps burn, and curl back to the starting position.
- Keep your elbows away from your torso throughout the exercise.
Pro Tips:
Use a lighter weight because forearm muscles are not as strong as the biceps.
Barbell Drag Curl
The barbell drag curl is a supinated grip curl that works the two heads of the biceps brachii. Unlike conventional curls, drag curls are performed slightly differently.
They require pulling your elbows back while keeping the barbell close to your body throughout the movement.
How do I perform?
- Stand up straight and hold the barbell slightly outside shoulder-width.
- Lift the bar over your chest while keeping it as close as possible to your body.
- Pause at the top for a moment before coming back to the starting position.
- Squeeze your biceps as hard as you can throughout the movement.
Pro Tips:
Fully extend your arms at the bottom after each repetition to get the most out of the exercise.
Barbell Concentration Curl
The barbell concentration curl effectively targets both the long and short heads of the biceps brachii. They are great for effectively targeting those guns and making them bigger.
You can perform concentration curls while seated or standing. We recommend you perform this exercise while seated to reduce lower back stress.
How do I perform?
- Sit down on a regular bench and spread your legs with your feet on the floor.
- Place your hands about 6 inches apart. Pick the barbell up and place it in between your legs.
- Curl the barbell up while keeping your elbows still. Stop for a second, squeezing the biceps at the top, and then slowly come back down, controlled.
- Fully extend your arms when you come back to the starting position.
Pro Tips:
Start with the recommended weights to prevent any injuries.
Barbell Wide Grip Curl
The wide grip curl with the barbell is the perfect choice for isolating the short head of the biceps brachii and engaging the forearm muscles. They can be a great variation of the barbell curl if performed properly.
How do I perform?
- Stand up straight and grip the barbell wider than shoulder width.
- Curl the barbell up towards your chest, then pause for a second.
- Squeeze your biceps at the top as hard as possible, then slowly lower the barbell.
- Keep your elbows close to your body. Avoid using any momentum throughout the movement.
Pro Tips:
Keep your wrists neutral; don’t bend them or curl the bar.
Barbell Close Grip Curl
The barbell close grip curl mostly works the long head of the biceps brachii, which is responsible for bicep peak growth.
How do I perform?
- Stand up straight and place your hands about 6 inches apart from each other.
- Keep your elbows in front of your hips.
- Curl the bar up, squeeze the bar as hard as possible at the top, and come back down.
- Fully extend your arms when returning to the starting position.
- Breathe out as you curl up, and breathe in as you come down.
Pro Tips:
Moving your elbows slightly forward as you curl up is perfectly acceptable.
Barbell Seated Curl
The barbell-seated curl targets the biceps peak (short head) while engaging the brachialis and brachioradialis muscles. It works on different muscle groups in your arm and helps them grow stronger.
How do I perform?
- Sit down on a bench and place the barbell closer to your waist. Keep your core engaged and stable.
- Curl up towards your shoulders, keeping the barbell close to your body; think of it as drag curls.
- Contract your biceps and come back down, controlling the movement.
- Your elbows should be drawn backward throughout the exercise.
Prone Incline Barbell Curl
The prone-incline barbell curl is a supinated grip curl that primarily targets the biceps brachii while engaging the brachialis and brachioradialis muscles.
It’s great for building up those biceps and making the long head stronger.
How do I perform?
- Set the bench at an approximately 45-degree angle. Grab the barbell slightly inside shoulder width.
- Place your toes on the floor and keep your posture natural.
- Curl the barbell until you reach shoulder level. Flex the biceps, pause for a second, and return to the starting position.
- Fully extend your arms when you reach the starting position.
Pro Tips:
Try different variations to target both heads of biceps brachii.
Barbell Preacher Curl
The classic barbell preacher curl is great for isolating mostly the long head of the biceps brachii along with the short head and brachialis.
How do I perform?
- Sit on the preacher’s bench and load the barbell with the recommended weight.
- Keep your legs at a good base and in a comfortable position. Grab the bar about shoulder-width apart.
- Adjust your seat so your arms are flat on the pad, and rest your armpits on the pad.
- Curl the bar up and stop when your arms are at a 90-degree angle, then lower it back down until your arms are fully extended.
Smith Machine Bicep Curl
Bicep curls with the Smith machine are highly effective exercises to target the biceps peak along with the forearm muscle. The Smith machine lets lifting the barbell go more smoothly, allowing proper form and isolation.
How do I perform?
- Stand in front of the Smith machine and hold the barbell shoulder-width apart.
- Once your hands are in place, curl the bar up and stop over your chest. Pause briefly, squeeze the biceps, and return to the starting position.
- Extend your arms completely throughout the entire movement for all the muscle activation.
Pro Tips:
Keep your elbows tucked in; don’t let them flare out.
Barbell Bent-over Row
The barbell bent over a row is an excellent exercise for engaging multiple muscles along with the long head of the biceps. This exercise is performed with a supinated grip (palms facing up) rather than a pronated (palms facing down) grip, which activates the biceps more.
How do I perform?
- Hold the bar with an outside shoulder-width supinated grip and stand up straight.
- Tilt your hips backward and slightly bend your knees while keeping your spine neutral.
- Fully extend your arms, lift the bar towards your rib cage, and bring your elbows above your body.
- Eyes looking forward and elbows tucked in.
- Now slowly come back down to the starting position.
Pro Tips:
Try a pronated grip to target your triceps and additional back muscles.
Barbell Spider Curl
The barbell spider curl is a popular exercise among many gym enthusiasts. It isolates the arms by targeting the short heads of the biceps brachii, brachialis, and brachioradialis.
How do I perform?
- Grab an incline bench and adjust it to a 45-degree angle.
- Lie face down on the beach while your lower chest rests up against the pad.
- Grab a barbell and place your hands about shoulder-width apart while keeping your feet firm on the ground.
- Start by curling the bar up until you reach your shoulder level, hold for a moment, then come back down.
- Don’t forget to squeeze your biceps at the top before lowering the bar.
Pro Tips:
Use a lighter weight to keep constant tension in your biceps.
Barbell 21s
The Barbell 21s is a unique exercise that requires 7 reps of three sets of range of motion. This allows isolation on both the long head and short head of the biceps brachii, along with the brachialis and brachioradialis, throughout all sets.
How do I perform?
- Stand tall and grab a barbell with a desirable weight. Position your hand a bit inside the shoulder weight on the bar.
- For the first 7 reps, curl the bar up from the bottom to midway and come back to the starting position.
- For the second 7 reps, start from your chest level, lower the bar halfway, and come back up.
- For the last 7 reps, do a full range of motion, from bottom to top, just like a regular bicep curl.
- Make sure to squeeze your biceps as hard as possible throughout the second and third sets.
Pro Tips:
Complete all the sets as instructed without doing more or fewer reps. If you get tired, use lighter weights, but keep the reps the same.
Landmine Single-Arm Wide Curl
The Landmine single-arm wide curl is an effective workout for targeting the long head of the biceps as well as engaging the brachialis muscle.
How do I perform?
- Stand up straight and place the barbell halfway on the ground, next to your right side.
- Hold the bar with an underhand grip using one hand. Curl the bar up to your shoulder level, then lower it back down. Repeat the same movement with your left hand.
- Contract the biceps at the top and fully extend your arms at the bottom.
Pro Tips:
Don’t add any weights to your barbell; use it without any additional weight.
Half to Full Barbell Curl
The half-to-full barbell curl is a mix of two movements that effectively exercise to make the biceps peak bigger and stronger. It targets the biceps brachii while engaging the brachialis and brachioradialis.
How do I perform?
- Grab a barbell and place your hands shoulder-width apart with a supinated grip.
- Start by lifting the bar midway, stopping, and returning to the starting position.
- Next, lift the bar over your chest, fully squeezing your biceps.
- Keep your elbow to your side and flex your triceps at the bottom.
Pro Tips:
To keep tension in your bicep throughout the movement, pause when your arms reach a 90-degree angle at the top.
Half to Full Barbell Reverse Curl
The half-to-full reverse curl combines two movements, starting from the bottom, moving halfway up, returning to the starting position, and then completing a full range of motion.
It primarily targets the brachioradialis (outer forearm muscle) while engaging the biceps, brachii, and brachialis.
How do I perform?
- Stand straight and place your palms facing down, shoulder-width apart, on the barbell.
- Lift the bar from the bottom, pause midway, and return to the starting position.
- Now, perform a controlled full-range of motion curl, curling the barbell from bottom to top.
- Squeeze your biceps and come back down to the starting position.
Pro Tips:
Keep your elbows to your side; don’t let them come forward throughout the movement.
Landmine Single-Arm Inward Curl
The landmine single-arm inward curl is an effective exercise that primarily targets the long head of the biceps brachii as well as the brachialis and brachioradialis. They are a great addition to barbell curls, making the biceps peak look more defined.
How do I perform?
- Place the barbell in the landmine position in front of you, and stand on the right side of the bar.
- Pick the bar up with your right hand using an underhand (supinated) grip.
- Curl the bar while keeping your arm and elbow out to the side. Then lower the bar down to the starting point.
- Flex your triceps at the bottom.
- Repeat the same movement with your left hand.
Pro Tips:
Avoid lifting the bar too high to keep active tension in your biceps.
Landmine Single-Arm Hammer Drag Curl
The Landmine single-arm hammer drag curl is a combination of drag and hammer curls, where you perform this workout with a single arm. This exercise primarily targets the long head of the biceps brachii and brachialis, along with the brachioradialis.
How do I perform?
- Place the barbell in the landmine position in front of you and stand right next to the bar.
- Pick the bar up with your right hand and rotate your body to your right about 80 degrees while keeping the bar on your hand.
- Place your left hand on your wrist for balance.
- Now drag the bar up about the level of your rib cage, pause for two seconds, and return to the starting position.
- Keep your arms behind you while performing this exercise.
- Repeat the same movement with your left hand.
Pro Tips:
If you feel excessive tension in your shoulders, it likely means you’re lifting the bar too.
Cross Arm Landmine Curl
The cross-arm landmine curl is an effective bicep exercise that targets both heads of the biceps brachii, along with the brachioradialis and brachialis muscles.
It’s a valuable addition to any biceps workout routine to maximize bicep gains.
How do I perform?
- Stand up straight and grip the bar with one hand using a supinated grip.
- The bar should be positioned horizontally in front of you. Now lift the bar up towards your chest while keeping your hands at a 90-degree angle when you reach the top.
- Get a good squeeze and come back down to the starting point.
- Repeat the same movement with your other hand.
Landmine Concentration Curl
The landmine concentration curl targets the long head and short head of the bicep as well as the triceps brachii and the brachioradialis.
How do I perform?
- Stand up straight and bend forward slightly, keeping your legs slightly bent.
- Position the bar vertically on the ground, then pick it up.
- Curl the bar up toward your chest, contract the biceps, and lower the bar back down.
- Fully extend your arm at the bottom.
- Repeat the same movement with your other hand.
Pro Tips:
Don’t bend too much to prevent back strain while performing the exercise.
Workout Plan
Beginner Barbell Workout Plan
| Workouts | Sets | Repetition |
| Barbell Curl | 1 to 2 Sets | 8 to 10 Reps |
| Barbell Preacher Curl | 1 to 2 Sets | 8 to 12 Reps |
| Barbell Drag Curl | 1 to 2 Sets | 8 to 10 Reps |
| Barbell Concentration Curl | 1 to 2 Sets | 8 to 12 Reps |
| Barbell Wide Grip Curl | 1 to 2 Sets | 8 to 10 Reps |
| Barbell Close Grip Curl | 1 to 2 Sets | 8 to 10 Reps |
| Barbell 21s | 1 Set | 7×3 Reps |
Pro Barbell Workout Plan
| Workouts | Sets | Repetition |
| Half to Full Barbell Curl | 3 to 4 Sets | 12 to 15 Reps |
| Half to Full Reverse Curl | 3 to 4 Sets | 12 to 15 Reps |
| Barbell Preacher Curl | 3 to 4 Sets | 12 to 15 Reps |
| Barbell Drag Curl | 3 to 4 Sets | 10 to 12 Reps |
| Barbell Concentration Curl | 3 to 4 Sets | 10 to 12 Reps |
| Barbell Wide Grip Curl | 3 to 4 Sets | 12 to 15 Reps |
| Barbell Close Grip Curl | 3 to 4 Sets | 12 to 15 Reps |
| Barbell Bent-over Row | 3 to 4 Sets | 8 to 10 Reps |
| Smith Machine Bicep Curl | 3 to 4 Sets | 8 to 10 Reps |
Final Thoughts
The biceps exercise with a barbell plays a crucial role in biceps growth as it targets both heads of the biceps brachii.
With so many variations of biceps exercises using a barbell, there’s plenty of room to experiment and find what works best for you.
Give these 20 exercises a try and discover which ones are suitable for you.
Featured image by Shutterstock edited by SA
