Barbell Bicep Exercises

Bicep exercises found here can all be performed using a common barbell and weight set. Note that you'll need a flat workout bench for a few as well.

  1. Standing Bicep Curl
  2. Standing Bicep Curl using Close Grip
  3. Standing Concentrated Bicep Curl using Close Grip
  4. Prone Bicep Curl
  5. Prone Bicep Curl using Close Grip

Standing Bicep Curl

Standing Bicep Curl
  • The standing bicep curl exercise is the quintessential barbell bicep exercise.

  • You perform it by holding the barbell with your hands at normal shoulder length away from each other.

Standing Bicep Curl using Close Grip

Standing Bicep Curl using Close Grip
  • The standing bicep curl using a close grip exercise is a variant of the standard bicep curl exercise listed above.

  • The difference here is that you hold the barbell with your hands closer from each other than a normal shoulder width in order to exercise the outside portion of your biceps.

Standing Concentrated Bicep Curl using Close Grip

Standing Concentrated Bicep Curl using Close Grip
  • In order to do this exercise you'll need to sit on a bench, tilt your upper body forward and hold the dumbbell with your hands close to each other (i.e. close grip) with your elbows resting against the sides of your knees.

  • You press your elbows against the sides of your knees in order to eliminate any movement that may help you move the weight up and down that do not involve the bicep muscles, thus eliminating any unintended cheating.

Prone Bicep Curl

Prone Bicep Curl
  • For the prone bicep curl exercise you'll need a high bench that has enough clearance underneath to allow you to hold the barbell down at arms-length while you are lying prone without it touching the ground.

  • You'll want to focus on not swaying your upper arms too much to make sure the biceps do the bulk of the workout.

Prone Bicep Curl using Close Grip

Prone Bicep Curl using Close Grip
  • The close grip is a variant of the previous exercise in which you place your hands closer to each other than you normally would.

  • As previously, you'll want to keep your upper arms perpendicular to the ground throughout.

Follow this link for more Barbell Exercises