Building bigger biceps is a goal for many people in the gym, but it’s not always easy to know which exercises will help you achieve those results. The barbell, a classic piece of gym equipment, offers a powerful way to focus on your arms and stimulate muscle growth. Whether you’re a beginner or have been lifting for a while, the right barbell exercises can be the difference between stalled progress and impressive gains.
In this article, we’ll explore five barbell exercises designed to target and grow your biceps. We’ll break down each movement step by step, explain the science behind muscle growth, and provide tips for maximising your workout. Let’s dive into the world of barbell training for biceps and help you grow those guns!
5 Barbell Exercises to Instantly Grow Your Biceps
1. Barbell Curl: The Classic Mass Builder
The barbell curl is probably the first exercise that comes to mind when thinking about biceps training. It’s a staple for a reason – it works.
- Muscle Target: Biceps brachii
- Why it works: The barbell curl places the biceps under tension throughout the movement, creating both concentric and eccentric stress on the muscles. This exercise isolates the biceps, making it ideal for hypertrophy (muscle growth).
- How to perform:
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), arms fully extended.
- Keep your elbows close to your torso and curl the barbell upwards by contracting your biceps.
- Once the bar reaches shoulder level, pause and squeeze your biceps.
- Slowly lower the bar back to the starting position.
- Tips for best results:
- Avoid swinging your body – keep the movement controlled to focus on the biceps.
- Use a full range of motion to maximise muscle activation.
- Vary your grip width occasionally to hit different parts of the biceps.
Barbell vs Dumbbell Exercises: Which are Better for Bicep Muscle Growth?
2. Reverse-Grip Barbell Curl: Build Strength and Definition
The reverse-grip barbell curl adds variety to your training by targeting both the biceps and the brachialis, a muscle that lies underneath the biceps and helps create overall arm size.
- Muscle Target: Brachialis and biceps brachii
- Why it works: By switching to an overhand grip (palms facing down), you put more emphasis on the brachialis and forearms. Strengthening the brachialis pushes the biceps up, giving them a fuller, more developed look.
- How to perform:
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- With your elbows close to your body, curl the barbell up towards your shoulders.
- Squeeze at the top of the movement before lowering the bar slowly.
- Tips for best results:
- Start with a lighter weight than your regular curls to avoid wrist strain.
- Keep your wrists in a neutral position to protect them from injury.
- Focus on the eccentric (lowering) part of the movement to build muscle faster.
3. Close-Grip Barbell Curl: Target the Inner Biceps
The close-grip barbell curl puts more focus on the inner head of the biceps, helping you build peak and definition.
- Muscle Target: Inner head of the biceps brachii
- Why it works: Changing your grip to a narrower position shifts the emphasis to the inner part of the biceps. This helps in creating a more defined peak, giving the arm that “ball” look when flexed.
- How to perform:
- Grip the barbell with your hands closer than shoulder-width, about six inches apart.
- Keep your elbows close to your body and curl the barbell upwards, contracting the biceps.
- Pause and squeeze at the top, then slowly lower the barbell.
- Tips for best results:
- Don’t let your elbows flare out – keep them tight to your body for better activation.
- Keep the movement smooth to avoid engaging your shoulders.
- Consider adding tempo changes (slowing down the eccentric phase) for more intensity.
4. Barbell Drag Curl: Emphasise Muscle Lengthening
The drag curl is a lesser-known exercise but one that can significantly contribute to bicep growth by altering the movement pattern to hit the muscle differently.
- Muscle Target: Biceps brachii and brachialis
- Why it works: Unlike regular curls, drag curls force you to pull the barbell in a more vertical line, reducing the involvement of other muscle groups like the deltoids. This creates a strong contraction in the biceps and helps develop thickness.
- How to perform:
- Stand upright with a barbell, holding it with an underhand grip, arms extended.
- As you curl the bar, instead of moving it outwards, drag the bar up along your body, keeping your elbows behind you.
- Squeeze your biceps at the top, then lower the bar down while maintaining the dragging motion.
- Tips for best results:
- Keep your elbows back throughout the entire movement.
- Don’t worry about the weight – this movement is more about technique and muscle engagement.
- Move slowly and focus on the squeeze at the top of the motion.
5. Barbell Spider Curl: Peak Bicep Contraction
The spider curl is performed with your chest supported on an incline bench, which isolates the biceps and allows for an intense contraction.
- Muscle Target: Biceps brachii (especially the short head)
- Why it works: By leaning forward and letting your arms hang freely, the spider curl prevents you from using any momentum, making your biceps work harder during the contraction. This leads to improved strength and size gains, especially in the peak.
- How to perform:
- Lie face down on an incline bench, holding a barbell with an underhand grip.
- Let your arms hang straight down, then curl the bar upwards, focusing on contracting your biceps.
- Hold for a moment at the top, then lower the barbell slowly.
- Tips for best results:
- Avoid overloading the weight, as this can compromise form.
- Focus on the squeeze at the top of the movement for maximum bicep engagement.
- Use slow, controlled movements to prevent swinging and cheating.
Conclusion
Building bigger biceps doesn’t have to be complicated, but it does require the right exercises and techniques. These five barbell exercises – barbell curls, reverse-grip curls, close-grip curls, drag curls, and spider curls – are proven methods to add size and strength to your arms.
Source: Cottonbro Studio on PexelsBy incorporating these movements into your workout routine, you’ll target different parts of the biceps and build a well-rounded, muscular look. Remember, consistency is key, so keep at it and soon you’ll notice those biceps growing bigger and stronger. Don’t forget to mix in proper nutrition and recovery to support your muscle-building efforts. After all, great biceps aren’t built overnight!
Key Takeaways
Bibliography
- Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
- Wirth, K., Hartmann, H., Sander, A., Mickel, C., Szilvas, E. and Keiner, M., 2016. The impact of back squat and leg-press exercises on maximal strength and speed-strength parameters. Journal of Strength and Conditioning Research, 30(5), pp.1205-1212.
- Gentil, P., Soares, S. and Bottaro, M., 2015. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine, 6(1).
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.