Everyone wants to build big biceps, but sometimes it’s tough to hit the gym with work or school in the way.
No worries though—big biceps aren’t just for the gym rats. With just one barbell, you can crush these exercises at home; no fancy equipment is needed.
In this article, you’ll discover 10 effective home workouts using a barbell to help you achieve the biceps you’ve always wanted.
Home Barbell Workouts to Build Biceps
Barbell workouts are highly effective for targeting both the long head and short head of the biceps brachii, which are key players in biceps growth.
From our 20 top barbell workout selections, we’ve handpicked 10 exercises specifically for home workouts. These exercises include:
- Half to Full Barbell Curl
- Half to Full Reverse Curl
- Barbell Drag Curl
- Barbell Wide Grip Curl
- Barbell Close Grip Curl
- Landmine Single Arm Wide Curl
- Landmine Single-arm Side Inward Curl
- Landmine Single-arm Hammer Drag Curl
- Cross Arm Landmine Curl
- Concentration Landmine Curl
Half to Full Barbell Curl
Half-to-full barbell curls differ from regular curls because they involve two movements instead of just one. First, you lift the bar halfway up, then lower it down, and finally, complete a full curl.
How do I perform?
- Stand tall and grab a barbell with the recommended weights.
- First, start by lifting the bar halfway up, pause for a movement, and then lower the bar back down.
- Next, from the bottom, go all the way over your chest, squeezing the biceps, come back again, and repeat.
- Fully straighten your elbows at the bottom.
Primary Muscles Worked: Bicep Brachii (long and short heads)
Grip: Shoulder width apart
Intensity: Moderate to High
Workout Plan: 8–13 repetitions for 2-4 sets can be adjusted.
Half to Full Reverse Curl
The half-to-full reverse curl is similar to the half-to-full barbell curl excerpt; it is performed with a pronated grip.
How do I perform?
- Place your hands shoulder-width apart on the bar with palms facing down, and stand straight.
- Curl the bar up halfway, pause, and then lower it down.
- Starting from the bottom, curl the bar up towards your chest, then return to the starting position, controlling the movement.
- Keep your wrists still; don’t bend them throughout the movement.
Primary Muscle Worked: Bicep Brachii (long and short head), Brachioradialis (outer forearm muscle)
Grip: Shoulder width apart
Intensity: Moderate to High
Workout Plan: 8–12 repetitions for 2-4 sets can be adjusted.
Barbell Drag Curl
Drag curls with a barbell are known exercises to build the biceps big and strong. They require pulling the bar close to the body and curling over or below the chest.
How do I perform?
- Stand up straight and hold the bar shoulder-width apart, palms facing up (supinated grip).
- Curl the bar up, keeping your elbows close to your body, then drag the bar along your torso towards your chest.
- Pause for a second, lower the bar down to the starting position with controlled movement, and repeat.
Primary Muscle Worked: Biceps brachii (long head and short head)
Grip: Wide/Outside Shoulder Width
Intensity: Low to Moderate
Workout Plan: 8–11 reps for 2-3 sets can be adjusted.
Barbell Wide Grip Curl
The wide-grip barbell curls are a highly effective bicep exercise variation using a barbell. They target multiple arm muscles, making the arms look more defined.
How do I perform?
- Stand straight and hold the bar palms facing up with a wide grip (outside shoulder width).
- Start by lifting the bar toward your chest while keeping your elbows still.
- Squeeze the bicep as hard as possible at the top, then slowly lower the bar back down.
- Fully extend your arms at the bottom.
Primary muscle worked: Biceps brachii (short head)
Grip: Wide/Outside Shoulder Width
Intensity: Low to Moderate
Workout Plan: 8–12 reps for 2-4 sets can be adjusted.
Barbell Close Grip Curl
The barbell close grip curls are great for targeting not just the biceps but forearm muscles as well. Unlike other exercises, you need to grip the bar about 6 inches apart to do them.
How do I perform?
- Stand straight and grab the barbell with your hands about 6 inches apart.
- Begin by curling the bar towards your chest, contrasting the biceps at the top, and slowly lowering it back down.
- Keep your elbows close to your body throughout the movement.
Primary Muscle Worked: Bicep Brachii (long head)
Grip: 6 inches apart
Intensity: Low to Moderate
Workout Plan: 8–12 reps for 2-4 sets can be adjusted.
Landmine Single Arm Wide Curl
The landmine single-arm wide curl involves curling the barbell with one hand towards the shoulders while keeping the bar horizontal.
How do I perform?
- Stand up straight and place the barbell horizontally in front of you.
- Place your one hand on the bar with a supinated grip (palm facing up).
- Curl the bar up towards your shoulders, squeezing the biceps hard.
- Lower the bar down, fully extending the arm at the bottom.
- Perform the same movement for the left hand.
Primary Muscle Worked: Bicep Brachii (long head)
Grip: One-hand supinated grip
Intensity: Moderate to High
Workout Plan: 8–10 reps for 1-2 sets can be adjusted.
Landmine Single-arm Side Inward Curl
Landmine single-arm side inward curls are an effective exercise to work your biceps brachii and under the biceps muscle.
How do I perform?
- Stand straight, holding the free end of the barbell with one hand using a supinated grip (palms facing up), while positioning your body perpendicular to the barbell.
- Keep your hand at a 45-degree angle away from your body.
- Lift the bar towards your chest, contract the biceps, and lower it back down to the bottom.
- Perform the same movement for the left hand.
Primary Muscle Worked: Bicep Brachii (long head)
Grip: One-hand supinated grip
Intensity: Moderate to High
Workout Plan: 8–10 reps for 1-2 sets can be adjusted.
Landmine Single-arm Hammer Drag Curl
The Landmine single-arm hammer drag curl is a combined exercise that helps with biceps growth and increases muscle mass.
How do I perform?
- Stand tall and grip the free end of the barbell with your right hand, palm facing up.
- Keep your right hand close to your body and your elbows behind your back.
- Start by lifting the bar by dragging it close to your body and up towards your chest.
- Pause for a moment, then come back down to the starting position.
- Squeeze your biceps at the top, and for balance, keep your left hand on your wrist.
- Repeat the same movement with your left hand.
Primary Muscle Worked: Biceps brachii (long head) and brachialis (muscle under the biceps brachii)
Grip: One-hand supinated grip
Intensity: Moderate to High
Workout Plan: 8–10 reps for 1-2 sets can be adjusted.
Cross Arm Landmine Curl
The cross-arm landmine curl is great for building a defined biceps peak and improving overall biceps strength.
How do I perform?
- Stand straight and grip the edge of the barbell with one hand, keeping the bar horizontal.
- Curl the barbell up over your chest, squeezing your biceps as hard as you can.
- Feel the burn, then lower the bar to the starting position with controlled movement.
- Repeat the same movement with your other hand.
Primary Muscle Worked: Biceps brachii (long head and short head)
Grip: One-hand supinated grip
Intensity: Low to Moderate
Workout Plan: 8–12 reps for 1-3 sets can be adjusted.
Concentration Landmine Curl
The concentration landmine curls are an effective workout that involves standing while bending forward and curling the barbell with one hand.
They’re excellent for working your biceps and giving them a good burn.
How do I perform?
- Stand straight and bend forward slightly while keeping your legs slightly bent.
- Pick up the barbell from the ground while it’s in a vertical position.
- Lift the bar towards your chest, squeezing the biceps as hard as possible.
- Lower the barbell down to the starting position, completely extending the arm at the bottom.
- Repeat the same movement with the other hand.
Primary Muscle Worked: Bicep brachii (long head and short head), Tricep brachii
Grip: One-hand supinated grip
Intensity: Moderate to High
Workout Plan: 7-10 reps for 2-3 sets, can be adjusted
Benefits of Barbell Exercises
- Barbell exercises can help with losing weight by burning calories.
- Make your muscles strong and lower the risk of muscle weakening.
- Does not require a variety of equipment or much space to perform.
Pro Tips
- Start with low weight then gradually increase to see muscle improvement.
- Use a barbell with a thicker grip, it makes your muscles work harder to hold onto it.
- No matter what variation of curl you are doing always pause at the top for a second and contract the biceps before lowering the bar.
- Try different variations or create your own variations that suit your workout plan.
- If you can have GYM bro with you to hype you up.
Biceps Workout Plan
Beginner-Friendly Workout Plan
| Workouts | Sets | Repetition |
| Half to Full Barbell Curl | 2-3 Sets | 8-12 Reps |
| Barbell Drag Curl | 2-3 Sets | 8-12 Reps |
| Barbell Wide Grip Curl | 2-3 Sets | 8-10 Reps |
| Barbell Close Grip Curl | 2-3 Sets | 8-10 Reps |
| Cross Arm Landmine Curl | 1-2 Sets | 7-9 Reps |
15-Minute Workout Plan
| Workouts | Sets | Repetition |
| Half to Full Barbell Curl | 3 Sets | 8-10 Reps |
| Barbell Drag Curl | 3 Sets | 8-10 Reps |
| Barbell Wide Grip Curl | 3 Sets | 8-10 Reps |
25-Minute Workout Plan
| Workouts | Sets | Repetition |
| Half to Full Barbell Curl | 3-4 Sets | 8-12 Reps |
| Half to Full Reverse Curl | 3 Sets | 8-12 Reps |
| Barbell Drag Curl | 2 Sets | 8-10 Reps |
| Barbell Wide Grip Curl | 2 Sets | 8-10 Reps |
| Barbell Close Grip Curl | 2 Sets | 8-10 Reps |
| Concentration Landmine Curl | 2 Sets | 8-10 Reps |
Final Thoughts
The barbell is a great tool for developing and enhancing your biceps at home without needing a gym subscription.
We’ve put together 10 effective exercises you can do to increase the size of your biceps at home, along with a workout plan to help you get started.
The best part about this is that you can do these exercises right in your garage or basement.
Featured image by iStock edited by SA
