Barbell · Biceps
There are 7 barbell exercises for the biceps here: all isolation exercises, beginner to intermediate level. Good places to start: Barbell Bicep Curl and Close-Grip Standing Barbell Curl. By level: 3 beginner and 4 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The biceps brachii has a long head and a short head. It bends the elbow and turns the palm to face upward (supination), and because it crosses the shoulder it also helps lift the arm forward. Underneath it, the brachialis is a strong elbow flexor whatever your grip, and the brachioradialis in the forearm works most with a thumbs-up (neutral) grip.
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
Pick one palms-up curl and one hammer or reverse curl. Use a weight you can lift without leaning back, lower it slowly, and add reps before you add load; small jumps matter more here than on big lifts.
BeginnerIntermediateAdvanced
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Free GymStreak calculators that go with biceps training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
