Best Advanced Biceps Workouts With Barbells

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.

Workout 1

Biceps

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
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
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
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
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
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

Best Advanced Biceps Workouts With Barbells

About

Workout 1

Biceps

Barbell Curl

Barbell Pause Curl

Reverse Barbell Curl

Barbell Bicep Drag Curl

Wide Grip Barbell Curl

Take the guesswork out of training.

The 5 Best Advanced Biceps Exercises with Barbells

1. Barbell Curl

How to do it

2. Reverse Barbell Curl

How to do it

3. Barbell Bicep Drag Curl

How to do it

4. Wide Grip Barbell Curl

How to do it

5. Barbell Pause Curl

How to do it

Alternative Workouts

Alternative Biceps Workouts with Barbells

Alternative Advanced Biceps Workouts

Alternative Advanced Workouts with Barbells