Are you looking to start working on your biceps? These muscles may be small and tricky to work on, but they play a big role in many daily movements. Luckily, a barbell can help you increase your bicep size.
Strong biceps can increase your strength and help you in your daily activities. In this article, we’ll explore four highly effective bicep exercises with a barbell that can help you achieve those enviable arm muscles. Whether you’re a beginner or an experienced lifter, these exercises are sure to take your bicep game to the next level.
Keep reading to learn how to use a barbell with your bicep exercises.
1. Barbell Curl
The classic barbell curl is the go-to exercise routine for building bicep muscles. It’s simple, effective, and a staple in any bicep-focused workout routine. Here’s how to perform it:
Step 1
Stand with your feet shoulder-width apart, grasping a barbell with an underhand grip (palms facing up).
Step 2
Keep your upper arms stationary and slowly curl the barbell upwards toward your chest while exhaling.
Step 3
Hold the contraction at the top for a moment and then slowly lower the barbell back to the starting position while inhaling.
2. Reverse Barbell Curl
The reverse barbell curl shifts the emphasis from the front of your strong biceps to the brachialis muscle, a muscle underneath the biceps that helps increase arm thickness. It’s an excellent addition to your routine of building muscle.
Step 1
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down).
Step 2
Keeping your upper arms stationary, lift the barbell towards your chest while exhaling.
Step 3
Pause at the top of the movement and then lower the barbell back down to the starting position while inhaling.
3. Barbell 21s
Barbell 21s are a challenging exercise that provides a unique twist to traditional curls. They target all aspects of the bicep muscle for a comprehensive workout.
Step 1
Stand with your feet shoulder-width apart and hold a barbell with an underhand grip (palms facing up).
Step 2
Begin by performing 7 partial reps, curling the barbell from the bottom position to the halfway point.
Step 3
Next, perform 7 partial reps from the halfway point to the top position.
Step 4
Finish with 7 full-range reps, curling the barbell from the bottom to the top position.
4. Standing Barbell Hammer Curl
The standing barbell hammer curl is an excellent exercise for targeting the brachialis and brachioradialis muscles in your forearms. It also adds variety to your routine by using a neutral grip.
Step 1
Stand with your feet shoulder-width apart, holding a barbell with a neutral grip (palms facing each other).
Step 2
Keep your upper arms stationary and curl the barbell towards your chest while exhaling.
Step 3
Hold for a moment at the top of the movement and then slowly lower the barbell back to the starting position while inhaling.
These exercises help in building a well-rounded arm. Whether your goal is to bulk up or tone your arms and perhaps learn how to lose arm fat in the process, these exercises have you covered.
Simple Bicep Exercises With a Barbell
Overall, it is clear that bicep exercises with a barbell can be incredibly effective. The exercises provide challenging reps in a relatively straightforward way. Now that you are familiar with the basics of performing a range of barbell curls, it is time to challenge yourself and become stronger.
Make sure to start light, focus on proper form, and continually challenge yourself. Give it a try today, and watch as your bicep muscles come to life!
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