Except for chest day, is there any day higher than arm day? Certain, it is nice to bench press, however little can evaluate to a pleasant arm pump. The bicep muscle tissues are arguably crucial muscle group for aesthetics, as nothing beats pumped-up bicep muscle tissues bulging out of your tee shirt. Top-of-the-line methods to realize dimension and energy within the biceps is with barbell workout routines. Science has proven that free weights are more practical than machines for muscle development, so barbells are important, whatever the muscle group or exercise routine. On this article, we’ll train you the 5 greatest biceps workout routines utilizing a barbell, that are all bicep curl variations.
Desk of Contents
5 Finest Bicep Barbell Workouts
Different Bicep Workouts
Anatomy of the Biceps
Programming Ideas
5 Finest Bicep Barbell Workouts
On this part, we’ll clarify the very best biceps workout routines to take your bicep exercise to the following stage and assist these arm muscle tissues develop to a different stage. For the entire workout routines, you should use a daily barbell and add weight or a fixed-weight barbell.
1. Standing Barbell Curl
Simply because the squat is the king of leg workout routines and bench press is the king of chest workout routines, the barbell biceps curl is the king of biceps workout routines. The barbell bicep curl is a variation of the traditional dumbbell curl, primarily concentrating on the biceps brachii. It additionally includes the brachialis, brachioradialis, and varied forearm muscle tissues. The forearm muscle tissues embody the flexor and extensor muscle tissues to assist stabilize the wrist and preserve a robust grip.
Directions:
Stand tall along with your ft shoulder-width aside.
Seize the barbell with an underhand (palms going through out) grip, fingers barely wider than shoulder-width aside. Hold your arms straightened so the barbell hangs close to your thighs.
To assist preserve the physique secure, preserve your elbows near your physique, shoulder blades pulled again, and core engaged.
Exhale your breath and slowly curl the barbell upward in direction of your chest by flexing the elbow. Hold your complete physique and higher arms regular, transferring solely your forearms.
Squeeze the biceps as a lot as attainable on the high of the raise to really feel the contraction. Be sure you preserve management of the load with out utilizing your physique for momentum, like by swaying the again.
Inhale whereas slowly reducing the barbell again all the way down to the beginning place. Concentrate on the stretch of this adverse portion of the raise as nicely. Make sure you absolutely lengthen your arms to get the utmost vary of movement.
Repeat for reps anyplace within the 5 to 12 vary.
2. Barbell Preacher Curl
One other wonderful barbell biceps train is the barbell preacher curl. The barbell preacher curl primarily targets the biceps brachii, with secondary work to the brachialis, brachioradialis, and forearm muscle tissues. The train requires a preacher bench, or you may create one utilizing an incline bench.
Directions:
Alter the preacher bench so your physique matches, so your chest is pushed in opposition to the highest of the pad, and your triceps are firmly positioned on the angled pad.
Whereas sitting (or kneeling), seize the barbell with an underhand or supinated grip and fingers barely wider than shoulder-width aside. Your arms must be absolutely prolonged.
Exhale and slowly curl the load towards your brow by flexing your elbows. Concentrate on squeezing the muscle on the high of the contraction. Hold your higher arms nonetheless, and solely use your forearms in the course of the raise.
Hold your shoulders pulled again, core tight, and elbows planted in opposition to the pad all through the movement.
Inhale and slowly decrease the load so far as attainable with out locking out our elbows. Concentrate on feeling the adverse portion whilst you decrease the barbell.
Repeat for desired reps.
3. Barbell Drag Curl
The barbell drag curl is a lesser-known motion than the usual or preacher curl, however it’s simply as efficient at constructing biceps muscle. The barbell drag curl is a variation of the straight barbell curl, the place the barbell is dragged alongside the torso moderately than being curled upward in a linear movement like a traditional barbell curl. Regardless that it’s a shorter vary of movement, it removes momentum from different muscle tissues just like the shoulders to put extra time beneath stress on the biceps. It additionally primarily targets the biceps brachii, with secondary work to the brachialis, brachioradialis, and forearm muscle tissues.
Directions:
Stand tall along with your ft shoulder-width aside.
Seize the barbell with a supinated grip, along with your fingers in opposition to your higher thighs, barely nearer than a daily curl. Hold your arms straightened so the barbell hangs close to your thighs.
You may also use an overhand grip, however underhand is the usual and extra snug.
Hold your elbows near your physique, shoulders pulled again, and core engaged to assist preserve the physique secure.
Exhale and slowly begin the curl by flexing your elbows and dragging the barbell alongside your torso upwards towards your shoulders. The bar must be touching your physique all through.
Squeeze the biceps on the high of the curl to really feel the contraction. The raise must be managed, so keep away from swinging the physique or different actions to generate momentum.
Inhale and slowly decrease the barbell to the beginning place. Through the adverse portion, concentrate on protecting the strain within the biceps.
Repeat for desired reps.
4. Barbell Spider Curl:
One other nice barbell biceps train is the barbell spider curl, a singular variation with a preacher-like motion. Like all the opposite curl variations, spider curls primarily work the biceps, with accent work to the brachialis, brachioradialis, and forearm muscle tissues. The angle of the physique permits for a larger vary of movement and creates shoulder flexion. Workouts like this with shoulder flexion put extra emphasis on the brief head of the biceps. The shoulder flexion places the lengthy head in a disadvantageous place, so the brief head takes the majority of the raise.
Directions:
Arrange an incline bench to both 30 or 45 levels.
Stand so that you’re going through the inclined bench, with one foot on either side of the seat on the bench. Lean ahead in order that your chest is in opposition to the inclined padded bench.
Have somebody hand you the barbell, or take your set-up place holding the barbell with an underhand grip, fingers barely outdoors your shoulders. Your arms must be absolutely prolonged straight down in order that the barbell is beneath your shoulders, however preserve a slight bend within the elbows to keep away from locking them out.
Hold your chest in opposition to the bench pad always and your ft flat on the ground. Exhale and slowly curl the bar upwards in direction of your shoulders by flexing the elbow. Be sure you preserve your elbows and triceps in opposition to the pad all through.
Squeeze the biceps on the high of the curl to get the utmost muscle contraction.
Inhale and slowly decrease the barbell again all the way down to the beginning place, however keep away from locking out your elbows. Concentrate on the biceps time beneath stress as you slowly decrease the bar.
Repeat for reps.
5. Reverse Barbell Curl:
The reverse barbell curl is a bicep curl variation the place you employ a reverse grip in order that your palms are going through the bottom whereas performing barbell curls. The barbell reverse curl primarily targets the brachioradialis, which is technically not a part of the biceps muscle tissues however is essential for constructing biceps energy. It additionally works the biceps, the brachialis, and different forearm muscle tissues secondarily. This train must be executed in direction of the tip of the biceps exercise, after the straight barbell curl and different bicep workout routines, because it primarily focuses on the forearms. In case your forearms and brachioradialis are pre-exhausted, your biceps coaching will endure as a result of they’ll give out, despite the fact that you will have the biceps energy.
Directions:
Stand tall along with your ft shoulder-width aside.
Seize the barbell with an underhand grip, along with your fingers in step with your ft and shoulders. Hold your arms straightened so the barbell hangs close to your thighs.
Hold your elbows tight subsequent to your physique, shoulder again, and core engaged.
Exhale and curl the barbell upward in direction of your shoulders by flexing the elbow. Concentrate on squeezing the brachioradialis to raise the load.
Identical to a traditional biceps curl, preserve management of the load with out utilizing your physique.
Inhale and slowly decrease the barbell again all the way down to the beginning place. Absolutely lengthen your elbows with out locking them.
Repeat for reps.
Different Biceps Workouts
The 5 barbell bicep workout routines above must be the staple of all biceps exercises, nevertheless it’s essential to make use of isolation workout routines to maximise biceps muscle development.
Some nice bicep isolation workout routines embody:
Isolation bicep workout routines must be carried out on the finish of the exercise as a technique to goal a selected head of the biceps, higher arms, or forearms, particularly if you’re doing an entire arm exercise (moderately than simply biceps). All these bicep workout routines must be executed at a better repetition vary, ideally within the ten to fifteen vary, utilizing a reasonable weight that may be accomplished in a managed method with a full vary of movement.
Anatomy of the Biceps
The biceps brachii is among the two primary muscle tissues of the higher arm together with the triceps. The origin of the phrase is derived from the Latin phrases “bi” and “ceps,” which suggests “two heads.” It’s because there are two biceps heads, the lengthy head and the brief head.
Lengthy head – The lengthy head of the biceps begins from the supraglenoid tubercle of the scapula (shoulder blade), which is simply above the shoulder joint. The lengthy head is the highest portion of the biceps that somebody may contact as you flex or the height of the muscle.
Brief head – The brief head of the biceps begins from the coracoid strategy of the shoulder blade, which is on the entrance of the scapula near the shoulder joint. The brief head is the portion you see beneath the lengthy head, which runs in in direction of the armpit.
The 2 heads mix to type the biceps brachii, connecting the higher arm to the radius bone on the forearm.
Capabilities:
Elbow flexion: The principle objective of the biceps is actually flexing…of the elbow joint. The bicep’s major perform is flexion of the elbow joint to permit the fingers to maneuver nearer to the shoulders.
Forearm rotation: The biceps additionally help within the rotation of the palm upward or ahead, which is named forearm supination.
Stabilizer: The final major objective of the biceps is to stabilize the shoulder joint. This primarily applies to the lengthy head of the biceps as a result of it begins on the scapula. Stabilization is particularly essential for overhead actions or lifting heavy gadgets.
Accent Muscular tissues
Each train that targets the biceps additionally includes the brachialis and brachioradialis as a result of these muscle tissues work in unison with the biceps throughout elbow flexion. Though they are not technically a part of the identical muscle group, they’re carefully associated.
Brachialis: The brachialis, a muscle beneath the biceps, is the strongest elbow flexor. It begins on the backside of the humerus (higher arm bone) and connects to the ulna bone of the forearm.
Brachioradialis: The brachioradialis is the lengthy muscle on the lateral (outer) aspect of the forearms that helps flex the elbow, particularly from a semi-pronated or impartial grip. You’ll be able to see this muscle flexed throughout any curling train.
Forearm muscle tissues are divided into two classes:
Anterior forearm flexors
Posterior forearm extensors
Forearm flexors are on the palm aspect (anterior) of the arm and assist to flex the wrist and fingers, in addition to forearm pronation. The forearm extensors are on the again of the forearm (posterior) and assist to increase the wrist and fingers, in addition to forearm supination. All of those forearm muscle tissues play a key position in sustaining grip energy and stabilizing the wrists in the course of the barbell curl and different curl variations.
Programming Ideas
Barbell workout routines first: Analysis has proven that coaching giant muscle teams with compound actions is more practical first, then progressing to smaller muscle tissues.¹ An instance is coaching the forearms final after your biceps exercise. That is additionally why you must do barbell workout routines first, then progress to machines or isolation actions, just like the dumbbell curl. You need your muscle tissues to be recent for crucial workout routines.
Type > Weight: Whereas true for any muscle group, it is particularly essential when coaching biceps to concentrate on type moderately than heavy weights. You’ll make considerably higher progress for those who use lighter weights with a full vary of movement in a managed method moderately than utilizing heavier weights with unhealthy type. The biceps are small muscle tissues; they do not want excessive resistance to develop.
Hand place: Hand positioning is essential when coaching any muscle group, particularly for a bicep train. Research have proven considerably extra muscular exercise of the brachioradialis throughout elbow flexion with an overhand (pronated) grip in comparison with a impartial or underhand (supinated) grip.² Any bicep curl with an overhand (pronated) grip primarily works the brief head, whereas underhand targets the lengthy head of the biceps. Workouts just like the hammer curl that make the most of a impartial grip (palms going through one another) primarily hit the brachialis.
Outro
Biceps coaching is important for constructing arm muscle tissues and total upper-body growth. Relying in your routine break up, you seemingly do the bicep exercise as a part of an arm exercise or higher physique day. No matter whenever you prepare, your bicep exercise must be centered across the barbell curl and different barbell exercises. A number of the only biceps workout routines embody the barbell curl, preacher curl, drag curl, spider curl, and reverse barbell curl.
If you need larger biceps, add these workout routines to your biceps exercise and carry out the compound barbell lifts first, then isolation workout routines on the finish to sculpt missing areas of the higher arms. Concentrate on having excellent type with a full vary of movement the place you may squeeze the contraction as a lot as attainable moderately than ego lifting with unhealthy type. Lastly, take note of your hand positions and alter them often to construct an entire bicep muscle.
References
Sheikholeslami-Vatani, Dariush, et al. “Comparability of the Results of Resistance Train Orders on Variety of Repetitions, Serum IGF-1, Testosterone and Cortisol Ranges in Regular-Weight and Overweight Males.” Asian Journal of Sports activities Drugs, vol. 7, no. 1, 1 Mar. 2016,
Kleiber, Tim, et al. “Muscular Coordination of Biceps Brachii and Brachioradialis in Elbow Flexion with Respect to Hand Place.” Frontiers in Physiology, vol. 6, 6 Aug. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4526813/,