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Barbell Bicep Exercises

Barbell Bicep Exercises

There are other biceps exercises to consider while you are building up your muscle.  As you begin to do more work on your biceps, you will need to change up your program as well. Many biceps workouts focus on using a particular piece of equipment.  This article will focus on using a barbell for your workout.  Here are three more additional workouts tailored to your biceps workout:  prone barbell curls, barbell spider curls, prone incline barbell curls.

Prone Barbell Curls

This is very similar to using a barbell for concentration curls.  First you will want to place the bar with weight at one end of your workout bench.  You want to lie facedown and have your head off the end of the bench.  Reach down and place your hands close together on the barbell handle with about a hand size between both hands.  Hang your arms straight down and keep your arms still.

Curl the weight slowly forward and upward as far as you can.  Hold for a count of two and then very slowly lower the weight back down to start.  

As you use this biceps exercise, you could also use a reverse grip as well or move your elbow slightly in front of your shoulders a few inches for a real burn.  Do three sets of fifteen repetitions.  

Barbell Spider Curls

Once again similar to barbell concentration curls and prone barbell curls.  With this you will want to place your hands under the barbell about a shoulder width apart.  You will lean over a preacher bench and keep your upper arms vertical instead of angled along the bench and your upper arms need to be level with each other.  Make sure your arms stay straight.

Curl the barbell up as high as you possibly can.  Hold this for just a two count and then lower it back to the same position, slowly.  Do three sets of fifteen repetitions.

To change up this exercise, use a wider grip, bring your elbows in or also use a reverse grip (hands overhand on the bar instead of under) to get a different powerful movement.

Prone Incline Barbell Curls

This biceps exercise will require the bench to be inclined instead of flat and horizontal to the ground.  You will grasp the barbell with your hands under the bar about a shoulder width apart.  Lie face down with the incline of the bench at about forty-five degrees.  The barbell should be handing down and your arms straight.  Keep arms still throughout the entire motion by not bouncing or rocking the weight.

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