If you want bigger biceps without overthinking it, here’s the short answer: a barbell bicep workout is one of the fastest ways to build size and strength — especially with our best-selling fixed barbells. Stick around to learn the curl variations that actually work (and the ones that don’t).
If you've ever tried curling with a barbell and wondered why it burns so differently, it’s because a bar forces both arms to work together.
There’s no wobbling or balancing like with dumbbells, so all the tension moves straight into your biceps.
That means more strength, more control, and more growth in less time.
Barbells make progression simple.
Add a plate, add reps, or add tempo — your biceps immediately feel the difference.
That steady progression is what makes barbell bicep exercises a staple for lifters chasing thicker, fuller arms.
Light isolation exercises are great for the pump, but they don’t hit the biceps with enough load to trigger serious growth.
A barbell changes the game.
It lets you push heavier weight safely, which means deeper fatigue and more muscle fibers switching on.
Your biceps have two parts:
The short head gives the arm width, and the long head creates that eye-catching “peak.”
Training both matters if you want arms that look good from every angle.
A simple change in grip width shifts the focus.
Go wide to hit the short head.
Go narrow to bring the long head to life.
Barbells make switching between the two almost effortless.
Stand tall, chest lifted, and grip the bar shoulder-width apart.
Brace your core so your torso doesn’t lean back when the weight gets tough.
Curl the bar smoothly toward your shoulders.
Keep your elbows tucked in, and avoid bending your wrists.
Lower slowly to keep the muscle under tension.
If you’re rocking back like you’re starting a lawn mower, the weight’s too heavy.
Reduce the load and focus on strict movement — your biceps will grow faster because they’re actually doing the work.
• Elbows drifting forward? Keep them pinned.
• Wrists bending? Tighten your grip.
• Speeding through reps? Slow the lowering phase down.
Clean form always builds better arms.
Aim for 8–12 reps.
That’s the sweet spot for a strong stretch, hard squeeze, and noticeable size increases.
Grip shoulder-width, curl up, lower with control.
Biceps, brachialis, and forearms.
Everyone. It’s the bread-and-butter bicep builder.
Palms-down grip, curl while keeping elbows steady.
Targets the muscle under the biceps, which helps arms look thicker.
Perfect for lifters who want stronger forearms and balanced arms.
One hand underhand, one overhand — switch halfway.
Great if one side always takes over.
Improves overall pulling strength for rows and deadlifts.
Take a wider stance on the bar and curl without letting elbows flare.
Adds width to the biceps.
When you want your arms to look fuller from the front.
Bring your hands closer than shoulder-width.
Helps bring out the bicep peak.
Narrow grip stretches the outer head more, creating a higher contraction.
Pull the bar straight up, letting it “drag” along your torso.
Zero swinging, zero cheating — just pure burn.
Great for adding bulk to the upper arm.
Chest supported on an incline bench, arms hanging down.
No shoulder involvement, just biceps.
One of the best movements for a tight squeeze at the top.
Sit on a bench with the bar resting on your thighs.
Every rep begins completely still.
Amazing for lifters who struggle with the bottom half of a curl.
More forearm engagement and a deeper burn.
Helps build better control for all pulling exercises.
Feels natural on the wrists.
Ideal for pump-focused finishers.
Heavier loads stimulate arm growth even though it’s a back exercise.
Engages the biceps along with shoulders and traps.
Perfect for targeting the biceps without momentum.
• Standard Curl — 3×10
• Close-Grip Curl — 3×12
• Reverse Curl — 2×12
• Barbell Curl — 4×8
• Wide-Grip Curl — 3×10
• Drag Curl — 3×12
• EZ Bar Curl — 3×12
• Deadstop Curl — 4×6
• Spider Curl — 4×10
• Fat-Grip Curl — 3×8
• Reverse Curl — 3×15
• Drag Curl — 4×10
• Standard Curl — 3×12
• Close-Grip Curl — 3×12
Wide = short head.
Close = long head.
Tucked elbows shift focus to the long head.
Forward elbows put more work into the short head.
Deep stretch for long head.
Hard contraction for short head.
• Long head: drag curls, close-grip curls
• Short head: wide-grip curls, spider curls
Slow reps create more microscopic muscle tears — the good kind.
Adding a pause at the top builds strength where it counts.
When 12–15 clean reps start feeling routine.
Rotate variations every few weeks.
Two sessions per week hits the sweet spot for recovery and growth.
Better traction, safer curls, and smoother training as you increase weight.
Barbell curls give you the weight, tension, and variety you need to grow impressive arms.
With the right variations and steady progression, your biceps will respond quickly — no mystery, no magic.
Upgrade your setup with our best-selling fixed barbells & plates and start building bigger arms today.
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