Biceps Workouts With Barbells

Barbell-first biceps workouts for adults who want stronger elbow flexors and arm hypertrophy using straight-set programming, clear RIR targets, and practical kilogram load progressions.
All filters2BicepsRemove Biceps filterBarbellRemove Barbell filter
Set load units

Workout 1

4 exercises12 sets

Barbell Biceps Strength and Size Builder

Biceps, Forearms

A barbell-only biceps template using stable straight sets, moderate reps, and near-failure effort to drive hypertrophy while keeping fatigue manageable.

  1. 1
    EZ Bar Biceps Curl
    anatomy
    1Exercise

    EZ Bar Biceps Curl

    Rest 2m

    • 110 reps x 25 kgRIR 3
    • 210 reps x 25 kgRIR 2
    • 310 reps x 25 kgRIR 1

    Keep wrists neutral and elbows near the torso; avoid hip drive.

  2. 2
    Barbell Preacher Curl
    anatomy
    2Exercise

    Barbell Preacher Curl

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Pause briefly at the stretched position; keep shoulder fixed on the pad.

  3. 3
    Barbell Reverse Curl
    anatomy
    3Exercise

    Barbell Reverse Curl

    Rest 1m 30s

    • 112 reps x 15 kgRIR 3
    • 212 reps x 15 kgRIR 2
    • 312 reps x 15 kgRIR 1

    Use overhand grip, keep elbows tucked, and control the lowering phase.

  4. 4
    Barbell Drag Curl
    anatomy
    4Exercise

    Barbell Drag Curl

    Rest 1m 30s

    • 110 reps x 22.5 kgRIR 3
    • 210 reps x 22.5 kgRIR 2
    • 310 reps x 22.5 kgRIR 1

    Drag bar close to torso and let elbows track slightly back to bias biceps shortening.