Best Advanced Biceps Workouts With Barbells

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About

Barbells are versatile pieces of equipment prevalent in advanced weightlifting programs, offering significant benefits for strength development and hypertrophy.

Advanced exercises necessitate experience and skill, as they often incorporate complex movements or higher weights tailored for individuals with over four years of training background.

The biceps, the muscles on the front of the upper arm, perform elbow flexion and contribute to other pull-focused exercises, with curls being a primary isolation movement targeting this group.

The long head of the biceps is specifically activated during certain curling techniques, helping enhance muscular symmetry and development.

Adjust weight and repetitions according to individual strength levels and goals for optimal progress and safety.

The 5 Best Advanced Biceps Exercises with Barbells

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Barbell Curl

    SETS LOGGED
    5,529,638
    Biceps Strength
    96 mScore
    Biceps
    Photo of Barbells
    Barbells

    The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.

    How to do it

    The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.

    Sets, Reps, Weight
    1
    8reps
    45lbs
    2
    8reps
    45lbs
    3
    8reps
    45lbs
    Full Video & Instructions

  • 2. Reverse Barbell Curl

    SETS LOGGED
    2,203,913
    Biceps Strength
    89 mScore
    Biceps
    Photo of Barbells
    Barbells

    The Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.

    How to do it

    The Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.

    Sets, Reps, Weight
    1
    8reps
    45lbs
    2
    8reps
    45lbs
    3
    8reps
    45lbs
    Full Video & Instructions

  • 3. Barbell Bicep Drag Curl

    SETS LOGGED
    1,003,713
    Biceps Strength
    86 mScore
    Biceps
    Photo of Barbells
    Barbells

    The Barbell Bicep Drag Curl is an effective bicep exercise that uses a barbell for added stability. This variation allows for consistent tension on the biceps, helping to build muscle more effectively.

    How to do it

    The Barbell Bicep Drag Curl is an effective bicep exercise that uses a barbell for added stability. This variation allows for consistent tension on the biceps, helping to build muscle more effectively.

    Sets, Reps, Weight
    1
    8reps
    45lbs
    2
    8reps
    45lbs
    3
    8reps
    45lbs
    Full Video & Instructions

  • 4. Wide Grip Barbell Curl

    SETS LOGGED
    277,624
    Biceps Strength
    87 mScore
    Biceps
    Photo of Barbells
    Barbells

    The Wide Grip Barbell Curl is an exercise that primarily works the biceps. By using a barbell with a wider grip, you can enhance the focus on the biceps and ensure better stability during the movement.

    How to do it

    The Wide Grip Barbell Curl is an exercise that primarily works the biceps. By using a barbell with a wider grip, you can enhance the focus on the biceps and ensure better stability during the movement.

    Sets, Reps, Weight
    1
    8reps
    45lbs
    2
    8reps
    45lbs
    3
    8reps
    45lbs
    Full Video & Instructions

  • 5. Barbell Pause Curl

    SETS LOGGED
    73,761
    Biceps Strength
    68 mScore
    Biceps
    Photo of Barbells
    Barbells

    The Barbell Pause Curl is a bicep exercise that includes a pause at the top of the movement. This pause helps to increase muscle engagement and control, promoting muscle growth and strength.

    How to do it

    The Barbell Pause Curl is a bicep exercise that includes a pause at the top of the movement. This pause helps to increase muscle engagement and control, promoting muscle growth and strength.

    Full Video & Instructions

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Alternative Biceps Workouts with Barbells

Alternative Advanced Biceps Workouts

Alternative Advanced Workouts with Barbells