Barbell Workout
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Use the following exercises to help strengthen and develop your biceps muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! The aim of this workout is to progress from the beginners level to continue to develop the biceps muscles with the use of a barbell. |
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NORMAL CURLS |
CLOSE GRIP CURLS |
WIDE ARM CURLS |
HIGH BENCH PREACHER CURL |
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2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets. |
2 Sets of 10 - 12 lifts keeping your palms close together. |
2 Sets of 10 - 12 lifts with your arms wide. |
1 Set of 10 - 12 slow lifts. Keep upper arms in contact with bench. |
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REVERSE CURLS |
WALL CURLS |
CONCENTRIC CURLS |
21'S |
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1 Set of 10 - 12 slow lifts. Keep palms facing downwards. |
2 Sets of 8 - 12 lifts keeping your back against the wall. |
2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets. |
Click on the image and perform 1 set of 21's - 7 reps each movement.
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Aim to work through all 8 exercises - however if you feel tired or sore, work for the first 4 / 6 only.
If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with using a lighter weight in order to be able to achieve your desired reps. |
STRETCH AFTER EACH EXERCISE
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BICEPS MUSCLES STRETCH
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