Strong, well-developed biceps aren't just aesthetically appealing – they're functionally important for everyday activities and for improving your overall strength and stability. In this article we cover five to seven effective exercises you can perform with a barbell to train and strengthen your biceps.
The biceps explained
The biceps, properly the biceps brachii, is a muscle group consisting of two main heads: the short head and the long head. These muscles sit at the front of the upper arm and are responsible for bending the elbow and rotating the forearm. The biceps play a crucial role in lifting, pulling and carrying objects, and in a wide range of sporting and fitness activities.
Beyond the aesthetic side of well-developed biceps, strong arms matter functionally for everyday tasks such as carrying shopping bags, lifting children and doing jobs around the house. Strong biceps also contribute to better overall strength and stability in the upper arms, which produces better performance at the gym and in sport.
The benefits of strong biceps
Strong biceps bring a range of benefits, functional and aesthetic alike. Some of the most important:
Better everyday function: strong biceps help with daily tasks that involve bending the elbow, such as lifting, pulling and carrying. Training them regularly improves the overall function of your arms and reduces your risk of injury.
Better sporting performance: strong biceps are essential to plenty of sports, including weightlifting, baseball, tennis and climbing. Training them increases the strength and explosive power of your arms, which produces better performance and a lower injury risk during sport.
Appearance: well-developed biceps contribute to symmetrical, muscular arms, which produces an aesthetically pleasing physique. Strong biceps help create definition and shape through the upper arms, which lends a confident bearing.
How many exercises do you need to train your biceps?
To develop strong, well-built biceps, it's worth performing a variety of exercises regularly that target them. Generally, 5 to 7 exercises are recommended for training the biceps effectively. Using a combination that targets different aspects of the muscle encourages balanced development and produces the best results.
Bicep exercise 1: Barbell bicep curl
The barbell bicep curl is a classic exercise aimed at isolating the biceps. Stand upright with your feet at hip width and hold the barbell with an underhand grip, slightly wider than shoulder width. Bend your elbows to bring the barbell towards your shoulders, keeping your upper arms against your body. Pause briefly and lower the barbell under control to the starting position. Perform the number of reps you're aiming for at a controlled tempo. If your wrists start to bother you during the exercise, we'd recommend using an EZ curl bar, which takes the strain off them.
The barbell bicep curl is an effective exercise for isolating the biceps and building muscular strength and mass through the upper arms. Performing it regularly lets you improve the definition and size of your biceps and develop strong, muscular arms.
Bicep exercise 2: Barbell hammer curl
The barbell hammer curl is a variation on the traditional bicep curl aimed at training the biceps and the brachialis together. You'll need a short barbell for this one. Stand upright with your feet at hip width and hold the bar with a neutral grip, palms facing each other. Bend your elbows to bring the bar towards your shoulders, keeping your upper arms against your body. Pause briefly and lower it under control to the starting position. Perform the number of reps you're aiming for at a controlled tempo.
The barbell hammer curl is an effective exercise for developing the biceps and the brachialis, which can help increase muscular strength and size through the upper arms. Performing it regularly lets you build strong, well-developed biceps and encourages symmetrical, muscular arms.
Bicep exercise 3: Barbell preacher curl
The barbell preacher curl is an isolation exercise aimed at strengthening the biceps, with the emphasis on contracting the muscle fully. Rest your chest against the preacher curl bench and take the barbell with an underhand grip, slightly wider than shoulder width. Bend your elbows to bring the barbell towards your shoulders, keeping your upper arms against the bench. Pause briefly and lower it under control to the starting position. Perform the number of reps you're aiming for at a controlled tempo.
The barbell preacher curl is an effective exercise for isolating the biceps and maximising muscle contraction, which can help increase strength and definition through the upper arms. Performing it regularly lets you build strong, well-developed biceps and encourages symmetrical, muscular arms.
Bicep exercise 4: Barbell concentration curl
The barbell concentration curl is an isolation exercise aimed at training the biceps and building muscular strength and size through the upper arms. Sit on a bench with your legs apart and take the barbell with an underhand grip, hands close together. Place your elbow against the inside of your thigh and let the barbell hang between your legs. Bend your elbow to bring the barbell towards your shoulder, keeping your upper arm still. Pause briefly and lower it under control to the starting position. Perform the number of reps you're aiming for at a controlled tempo.
The barbell concentration curl is an effective exercise for isolating the biceps and maximising muscle contraction, which can help increase strength and definition through the upper arms. Performing it regularly lets you build strong, well-developed biceps and encourages symmetrical, muscular arms.
Bicep exercise 5: Barbell drag curl
The barbell drag curl is aimed at training the biceps and maximising muscle contraction through the upper arms. Stand upright with your feet at hip width and hold the barbell with an underhand grip, hands close together. Keep your elbows close to your body and drag the barbell up along your torso towards your shoulders, squeezing your biceps. Pause briefly and lower it under control to the starting position. Perform the number of reps you're aiming for at a controlled tempo.
The barbell drag curl is an effective exercise for isolating the biceps and maximising muscle contraction, which can help increase strength and definition through the upper arms. Performing it regularly lets you build strong, well-developed biceps and encourages symmetrical, muscular arms.
With these five exercises you can put together an effective bicep session and improve the strength, size and definition of your arms. Don't forget to perform each exercise with correct technique, add resistance progressively, and take enough rest and recovery to avoid injury and achieve the best possible results.
