9 Bicep Barbell Workouts For Arm Strength & Size
Your biceps play a key role in building an impressive upper body, both in strength and appearance.
If you’re aiming for bigger biceps, there’s no better tool than the barbell.
Barbell training offers unmatched versatility, allowing you to tailor your workout routine to suit your training goals.
By focusing on targeted movements, you’ll engage the biceps brachii and other supporting muscle groups to maximize muscle growth and develop grip strength, ensuring balanced progress.
Barbells aren’t just about brute strength—they’re a great tool for variety.
Whether you prefer isolation exercises or compound movements, barbell exercises can fit seamlessly into your workout routine.
They also let you tweak factors like grip width, elbow flexion, and load to target the biceps heads (both short and long) from different angles.
These 9 bicep barbell workouts are designed to help you achieve the best results, no matter your fitness level or workout style.
Ready to take your biceps training to the next level? Let’s dive in and find the best way to build bigger biceps.
9 Barbell Bicep Workouts for Strength and Size
1. AMRAP (As Many Reps as Possible)
The Workout
You’ll perform a Barbell Bicep Curl AMRAP in 5 minutes using a barbell loaded at 50-60% of your one-rep max (1RM).
Starting in a standing position with a supinated grip, curl the barbell with proper form.
Make sure your elbows stay close to your torso and focus on achieving a full range of motion.
Perform as many strict curls as possible in 5 minutes, resting as needed, but aim to minimize downtime to keep up the intensity.
Why It Works
If you’re looking to boost muscle endurance and hypertrophy, AMRAP sets are a great way to push yourself.
The extended duration places your biceps under tension for longer periods, which stimulates muscle tissue for growth while helping you develop mental toughness.
You’ll also enhance your mind-muscle connection as you fight fatigue during the last few reps.
This workout challenges your bicep muscles with high-volume training, making it a great addition to your routine when you’re ready to push your limits.
Just be sure to use a challenging weight that keeps you in control throughout the movement.
If it’s your first time attempting an AMRAP set, you might be surprised at how much you can achieve when you focus on max effort.
Keep your shoulder blades retracted and your core tight to maintain proper form.
As you fatigue, you’ll naturally feel your forearm muscles stepping in to assist, but your focus should remain on the target muscle—the biceps.
This is the perfect choice for finishing your training session or as a standalone biceps workout when you’re short on time.
2. EMOM (Every Minute on the Minute)
The Workout
For this workout, you’ll perform 10 Barbell Curls every minute for 10 minutes.
Load the barbell with a moderate weight—around 40-50% of your one-rep max (1RM).
Start in a standing position with a supinated grip and maintain proper form throughout each set.
At the top of every minute, perform 10 strict curls with a full range of motion.
Rest for the remaining time in the minute, and repeat this cycle for 10 total rounds.
Why It Works
An EMOM structure is one of the best ways to build muscle mass while reinforcing consistency and correct form.
By using short bursts of effort followed by brief rest periods, you’ll maintain a steady workload across all 10 minutes.
This approach ensures you’re challenging your bicep muscles while also training them to recover quickly between sets.
Consistency under fatigue is crucial for long-term progress, and this workout will teach you to sustain effort as the minutes progress.
Additionally, the brief recovery periods help you maintain focus, so you’re less likely to sacrifice proper form even as fatigue sets in.
You’ll feel your forearm muscles assisting in maintaining grip strength, but the focus should remain on achieving a full range of motion for the biceps.
If you’re new to EMOM-style training, this structure is a great way to introduce intensity into your routine.
The combination of moderate weight and sustained effort makes it an efficient option for maximizing muscle growth while minimizing workout time.
3. Supersets
The Workout
For this superset, you’ll combine two complementary movements: Barbell Curls and Barbell Reverse Curls.
Start with 10 barbell curls using a supinated grip, focusing on the biceps brachii.
Without resting, transition to 10 reverse curls, using a pronated grip to target the forearm muscles and improve grip strength.
Repeat this sequence for 4 sets, resting 60 seconds between each round.
Why It Works
Supersets are a great way to increase time under tension while working multiple muscle groups.
By pairing barbell curls with reverse curls, you’re not only targeting the biceps heads but also strengthening the forearm muscles, which play a key role in supporting heavy lifts and overall upper body performance.
The lack of rest between movements amplifies the metabolic stress on your biceps and forearms, driving hypertrophy and muscle growth. (1)
This method is particularly effective for isolating the biceps while also addressing often-overlooked areas like grip strength and wrist stability.
To get the best results, focus on proper form during both movements.
For the barbell curls, keep your elbows close to your sides and your shoulder blades retracted.
During the reverse curls, maintain a controlled pace, especially through the negative portion of the rep, to maximize the stimulus.
This superset is a good idea to include at the end of a workout when your biceps are already warmed up and ready to handle the extra volume.
It’s one of the best bicep workouts for building size and strength in your upper arms while adding variety to your routine.
4. Straight Sets
The Workout
For this classic biceps workout, perform 5 sets of 10 Barbell Bicep Curls. Use a moderate weight, approximately 60-70% of your one-rep max (1RM).
Begin each set in a standing position with a supinated grip, keeping your elbows close to your sides.
Complete each rep with full elbow flexion and a controlled negative portion of the rep. Rest for 90 seconds between sets to allow for adequate recovery.
Why It Works
Straight sets are one of the best bicep workouts for beginners and seasoned lifters alike.
They prioritize consistency and progressive overload—key factors for muscle growth.
By keeping the reps consistent across all five sets, you’ll focus on developing the bicep muscles while improving your endurance and strength.
This method also encourages you to maintain correct form throughout the workout, which is essential for targeting the biceps brachii effectively.
The controlled pace during the curl’s descent adds an extra challenge, increasing time under tension and promoting hypertrophy.
Straight sets are a great tool when you want to keep your training straightforward yet effective.
They also allow you to track progress over time easily—simply increase the weight or reps as your strength improves.
If this is your first time adding barbell movements into your workout routine, straight sets are an ideal starting point.
They help you build the foundation for bigger biceps without introducing overly complex variations.
5. Building for Heavy Sets
The Workout
This strength-focused workout involves 3 sets of 5 Heavy Barbell Curls, with weight progressively increasing.
Start with a warm-up set at 50% of your one-rep max (1RM).
Gradually work up to 80-85% 1RM for your working sets. Between sets, rest for 2-3 minutes to ensure optimal recovery and maintain form under the challenging weight.
Why It Works
Heavy sets are one of the best ways to maximize strength in the biceps muscles.
By using lower reps with heavier weight, you recruit a greater number of muscle fibers, particularly in the long heads of the biceps.
This leads to improved muscle mass and raw strength over time.
The extended rest periods between sets are crucial for ensuring you can lift heavy without sacrificing proper form.
Focus on keeping your shoulder blades retracted and your elbows stable throughout each lift.
Using a straight bar or curl bar allows you to customize your grip width, which can help target the biceps heads from different angles.
This workout is ideal for advanced lifters or anyone looking to build size and strength in their upper arms.
While it’s tempting to load up with as much weight as possible, maintaining control and a full range of motion is key to achieving the best results.
Incorporating heavy sets into your biceps training also improves grip strength, a critical factor for compound movements like deadlifts or pull-ups.
If your goal is to maximize muscle growth and overall upper body power, this workout deserves a spot in your training session.
6. Eccentric Reps
The Workout
Perform 4 sets of 8 Barbell Curls, with a deliberate focus on the eccentric phase of the movement.
Use 70% of your typical curling weight. Begin in the starting position with a supinated grip.
Curl the barbell up explosively, achieving full elbow flexion at the top.
Then, lower the barbell slowly for a count of three seconds, maintaining control through the entire negative portion of the rep.
Rest for 90 seconds between sets.
Why It Works
Eccentric training is one of the best biceps exercises for maximizing muscle growth while enhancing control and resilience. (2)
The eccentric phase (lowering the weight) creates microtears in the muscle tissue, which is essential for hypertrophy when combined with proper recovery.
This workout helps you develop the mind-muscle connection by focusing on control during the descent.
By slowing down the negative phase, you increase time under tension, which stimulates the bicep muscles more effectively than rapid repetitions.
Additionally, eccentric-focused training strengthens tendons and ligaments, reducing the risk of injury over time.
Whether you’re targeting the short head or long head of the biceps, this method promotes balanced development.
For those looking to build bigger biceps with great attention to detail, incorporating eccentric reps into your workout routine is a smart move.
It’s a great way to challenge yourself while maintaining proper form, even with heavier weights.
7. Drop Sets
The Workout
This intense biceps workout utilizes the drop set technique.
Begin with a barbell loaded at your 10-rep max (10RM).
Perform 10 strict barbell bicep curls, ensuring full range of motion.
Immediately reduce the weight by 20%, and perform another 10 reps without resting.
Continue reducing the weight and performing 10 reps for three total sets.
Why It Works
Drop sets are a great way to push your muscles past failure, creating the metabolic stress needed for muscle growth. (3)
By continuously reducing the weight and extending the set, you maximize fatigue in the bicep muscles, forcing them to work harder and adapt.
This method is particularly effective for hypertrophy because it increases the total volume of your workout in a short amount of time.
Additionally, drop sets challenge your mental toughness as you work through the burn and fatigue.
The inclusion of reverse grip or supinated grip variations can add diversity to target different aspects of the biceps muscle.
For instance, starting with a wide grip barbell curl and transitioning to a standard grip during the drops can provide a well-rounded stimulus.
Drop sets are best performed at the end of a workout to fully exhaust the target muscle.
They’re an excellent choice if you’re seeking bigger arms and a high-intensity finish to your training session.
Ensure you’re using proper form, even as the weight decreases, to avoid overcompensating with other body parts like your shoulders or back.
8. Tri-Sets / Giant Sets
The Workout
This giant set incorporates three barbell movements to target your biceps and forearms from multiple angles:
- 10 Barbell Curls
- Use a strict, standing position with a supinated grip. Perform the curls with proper form, focusing on elbow flexion and avoiding momentum.
- 10 Barbell Drag Curls
- Keep the barbell close to your body, dragging it upward by pulling your elbows back as you curl. This minimizes shoulder flexion, isolating the long heads of the biceps.
- 10 Barbell Reverse Curls
- Switch to an overhand grip (reverse grip) and perform the curls, emphasizing the forearm muscles and grip strength.
Rest for 90 seconds, then repeat the giant set for 3 total rounds.
Why It Works
Tri-sets or giant sets are a great way to maximize time under tension while targeting different aspects of the biceps muscle and surrounding muscle groups.
This particular sequence addresses the biceps brachii, brachialis, and forearm muscles, making it one of the best barbell workouts for comprehensive arm development.
By transitioning between different exercises without rest, you fatigue the biceps and forearms thoroughly, which is essential for muscle growth.
Drag curls focus on the long heads of the biceps, reverse curls target the forearms, and standard curls hit the upper arms overall.
Incorporating these different angles enhances overall balance and aesthetics.
This workout also improves grip strength and challenges your mental toughness.
To get the best results, ensure you use a challenging weight while maintaining proper form throughout.
9. Total Reps in as Few Sets as Possible
The Workout
Complete 100 Barbell Curls for Time with a light-to-moderate load (30-40% of your 1RM).
Perform strict curls with a full range of motion, resting only when your form begins to break.
The goal is to finish all 100 reps in the fewest sets possible.
Why It Works
This high-volume workout is a mental and physical challenge that builds muscular endurance, hypertrophy, and conditioning.
By aiming for 100 reps in minimal sets, you push your biceps to their limits while maintaining strict form.
This approach encourages progressive overload through sheer volume.
It’s particularly effective at promoting muscle tissue breakdown for growth while also improving your work capacity.
Over time, this method builds not only bigger arms but also the endurance necessary to handle demanding workouts.
By using a lighter weight, you can focus on achieving a full range of motion and maintaining control during each repetition.
This ensures you’re targeting the biceps muscle effectively without recruiting assistance from other body parts like the shoulders or lower body.
This workout is a great way to finish a training session with a bang.
You’ll leave the gym feeling accomplished and knowing you’ve pushed your biceps to the max.
Make it a part of your routine to test your endurance and measure progress over time.
Wrapping Up On Bicep Barbell Workouts
Barbell workouts are among the most versatile and effective tools for building arm strength and size.
Whether you’re aiming to develop pure strength, build muscle mass, or improve endurance, there’s a barbell bicep workout to suit your goals.
From the focused effort of eccentric reps to the high-volume challenge of AMRAPs, each workout style offers a unique way to target the biceps brachii and supporting muscle groups.
By incorporating different angles, tempos, and grips, barbell training ensures you engage your biceps and forearms for maximum muscle growth.
These workouts not only build bigger arms but also improve your upper body’s overall strength and aesthetics.
Remember, the best way to see progress is to choose a workout style that aligns with your goals and stick with it consistently.
Adjust the intensity, weight, or volume as needed to ensure you’re progressing toward your ideal biceps.
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References:
1. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
2. Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British journal of sports medicine, 43(8), 556–568. https://doi.org/10.1136/bjsm.2008.051417
3. Giessing, J., Eichmann, B., Steele, J., & Fisher, J. (2016). A comparison of low volume ‘high-intensity-training’ and high volume traditional resistance training methods on muscular performance, body composition, and subjective assessments of training. Biology of sport, 33(3), 241–249. https://doi.org/10.5604/20831862.1201813
