Barbell Biceps Exercises:

Barbell Curls

Exercise Advice: Using a shoulder-width grip, grasp a barbell with an underhand grip. Stand up straight with your feet about shoulder width apart. Curl the bar up toward your chest in an arc, keeping your elbows locked in the same place close to your sides. Bring the weight up as high as you can and squeeze the biceps at the peak of the movement for a one-count. Lower the weight slowly, and return to the start position and repeat.

Close Grip Barbell Curls

Exercise Advice: Hold barbell with both hands, palms up and about 6 to 8 inches apart. Stand straight up and keep your back locked in a firm position. Curl the bar up as if to touch your hands to your shoulders. Keep your elbows locked at your sides. Slowly return to the starting position and repeat.

Reverse Grip Barbell Curls

Exercise Advice: Grab a relatively light barbell and use an overhand grip. Keep your elbows tucked in, but push them back behind you. Curl the barbell up keeping it in contact with your torso, so as to drag it up and over your torso. Slowly return to the start position and repeat.

EZ Bar Curls

Exercise Advice: Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that allows your palms to face inward toward one another. As always, perform this exercise in a slow and controlled fashion, flexing both biceps at the peak of the movement for a one-count. Return to the start position and repeat.

EZ Bar Preacher Curls

Exercise Advice: Using a regular preacher bench, grab an EZ Curl bar with both hands using an underhand grip. Slowly curl the bar upward as if trying to touch your chin with the bar. Slowly return to the start position allowing some resistance (i.e., negative) on the way back down. Repeat the movement until failure.

EZ Bar Concentration Curls

Exercise Advice: Grab an EZ Curl bar with both hands using an underhand grip and sit at the end of a flat bench with your elbows just inside your thighs. Rest elbows on your inner thighs a few inches up from your knees. Slowly curl the bar up so as to try and touch it to your nose. Return to the start position in a slow and controlled fashion and repeat until failure. Be sure to keep your elbows locked in place against your thighs and to really focus on using your biceps to execute the entire movement.

Reverse Grip Plate Curls

Exercise Advice: Grasp a weight plate with an over-the-top grip. Next, simply curl the weight up so as to touch the plate to your shoulders and then slowly return to the start position and repeat.

EZ Bar Spider Curls

Exercise Advice: Spider curls are very similar to preacher curls except that you they allow you a much greater range of motion throughout the exercise. Using a regular preacher bench, grab an EZ Curl bar (or regular barbell) and simply rest your elbows on the opposite side of the preacher pad allowing your arms to hang straight down. Next, execute the movement just like you would a regular preacher curl. Slowly return to the start position and repeat.

Barbell Curls With Wide Grip

Exercise Advice: Stand up with your back straight and grab a barbell with both hands using an underhand grip. Be sure to keep your hands as far apart as possible. Slowly curl the bar up so as to try and touch it to your chest. Be sure to keep your elbows locked firmly at your sides throughout the movement. Return the bar to the start position and repeat.