Best Beginner Biceps Workouts With 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

1. Stand up straight and grasp a barbell with both hands, shoulder-width apart, palms facing away.
2. Tighten your core by taking a deep breath and flexing your stomach muscles.
3. Bend your elbows to lift the barbell to shoulder height, keeping your elbows close to your sides.
4. Exhale and slowly lower the barbell back to the starting position.

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

1. Stand upright holding a barbell with both hands, palms facing towards you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Flex your elbows to raise the barbell to shoulder height, keeping your elbows close to your body.
4. Lower the barbell back to the starting position and repeat.

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

1. Stand with your feet shoulder-width apart.
2. Grab the barbell with an underhand grip and let your arms hang down.
3. Bend your elbows, keeping the bar close to your body until it reaches your chest.
4. Lower the barbell back to the starting position, maintaining the close distance to your body.

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

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold the barbell with hands wider than shoulder-width, palms facing up.
3. Raise the barbell by bending your elbows, keeping them fixed at your sides.
4. Pause briefly at the top, feeling the tension in your biceps.
5. Lower the barbell back to the starting position slowly.
6. Keep your core tight, shoulders back, and chest up throughout the exercise.

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

1. Hold a barbell with both hands, palms facing up.
2. Keep your core tight and back straight.
3. Press your elbows into your sides throughout the exercise.
4. Lift the barbell toward your chest while engaging your biceps.
5. Pause when your forearms are parallel to the ground.
6. Complete the curl by finishing the lift to your chest.
7. Slowly lower the barbell back to the starting position.