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The Best Biceps Barbell Workout For Mass

Target your Arms with This Biceps Barbell Workout For Mass. Barbell Exercises for Biceps target the inner, outer and lower biceps muscles.
The following workout routine will help you strengthen the muscles in your arms.

The 6 Best Biceps Barbell Workout For Mass

  • Barbell Biceps Curl – Standing
  • Barbell Biceps Curl – Standing; Close-Grip
  • Barbell Biceps Curl – Standing; Close-Grip; Against Wall
  • Barbell Biceps Curl – Standing; Close-Grip; Concentrated
  • Barbell Biceps Curl – Prone
  • Barbell Biceps Curl – Prone; Close-Grip

let’s go to work

each exercise 3 Sets of 10 reps

Barbell Biceps Curl – Standing

  1. Stand up and hold the barbell with your hands, palms facing forward in a medium-grip position.
  2. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause.
  3. Keep your back and upper arms still throughout.

 

Barbell Biceps Curl – Standing; Close-Grip

  1. Stand up and hold a barbell with your hands, palms facing forward in a close-grip position.
  2. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause.
  3. Keep your back and upper arms still throughout.

 

 

Barbell Biceps Curl – Standing; Close-Grip; Against Wall

  1. Stand up with your back against the wall and hold a barbell with your hands, palms facing forward in a close-grip position.
  2. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause.
  3. Keep your back and upper arms still throughout.

 

Barbell Biceps Curl – Standing; Close-Grip; Concentrated

  1. Sit on one end of a bench and hold the barbell at ankle height, palms facing forward in a close-grip position.
  2. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause.
  3. Keep your back and upper arms still throughout.

 

Barbell Biceps Curl – Prone

  1. Lie prone on an elevated bench and hold the barbell straight below your shoulders, hands in a medium-grip position.
  2. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause.
  3. Breathe out while lifting and breathe in while lowering back.

 

Barbell Biceps Curl – Prone; Close-Grip

  1. Lie prone on an elevated bench and hold the barbell straight below your shoulders, hands in a close-grip position.
  2. Raise the barbell up towards your shoulders and slowly lower it back down after a short pause.
  3. Breathe out while lifting and breathe in while lowering back.

 

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