Best Biceps Workouts With Barbells For Women

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About

This workout focuses on developing the biceps, located on the front of the upper arm and crucial for elbow flexion and pulling motions.

Barbells, commonly used for strength training, aid in maximizing muscle hypertrophy and power development due to their versatility and efficacy in accommodating progressive loading.

While the principles of effective biceps training are universal, this routine considers the generalized preferences and average physiological constants for women (5'5", 140 lbs, 34 years old), with variations in repetitions and weights adjusted to individual capabilities.

Incorporating exercises targeting the biceps, including aspects of the long head, will foster significant muscular engagement and growth.

With a focus on tailored programming, this plan promotes consistent and effective progress while utilizing accessible and practical equipment for comprehensive fitness.

The 5 Best Biceps Exercises with Barbells for Women

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
    25lbs
    2
    8reps
    25lbs
    3
    8reps
    25lbs
    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
    25lbs
    2
    8reps
    25lbs
    3
    8reps
    25lbs
    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
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    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
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    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

Alternative Workouts

Alternative Biceps Workouts with Barbells

Alternative Workouts with Barbells for Women

Alternative Biceps Workouts for Women