When it comes to building strong, eye-popping arms, nothing quite screams “classic gym day” like a good old-fashioned barbell bicep workout. Whether you’re new to training or already chasing those sleeve-busting gains, barbell curls are a rite of passage for anyone serious about getting their biceps to pop.
But here’s the thing—most people do a few half-hearted sets of barbell curls and call it a day. That’s not going to cut it. If you’re ready to level up your arm day and leave the gym feeling like a beast, this full-on barbell bicep workout will bring the pump and the progress.
Let’s break it down with a routine that’s heavy, focused, and built for results.
Why Barbell Bicep Workouts Are Still King
Before diving into the reps and sets, let’s talk about why barbell training hits differently when it comes to building biceps.
- Heavy loads: You can move more weight with a barbell than with dumbbells, which is great for strength gains.
- Better control: Barbells keep both arms working together, improving balance and reducing overcompensation.
- Progressive overload: It’s easier to track and increase weight over time.
Bottom line? If you want size and strength, the barbell has earned its place in your bicep day rotation.
Your Ultimate Barbell Bicep Workout
Ready to crush arm day? Clear about 45 minutes, grab a barbell, and follow this step-by-step bro-down to blast your biceps from all angles.
1. Barbell Curl – The Classic Builder
Sets: 4
Reps: 10–12
Rest: 60 seconds
Start your workout with the bread and butter of bicep training. Focus on full range of motion and controlled tempo. No swinging.
How to do it:
- Stand with feet shoulder-width apart, holding a barbell with an underhand grip
- Curl the bar up toward your shoulders, keeping elbows tight
- Lower slowly and repeat
Tip: Don’t ego lift. Keep it clean for better results.
2. Wide-Grip Barbell Curl – For Peak Activation
Sets: 3
Reps: 10
Rest: 60 seconds
Changing your grip shifts the focus to the outer head of the biceps, helping you build that wide, rounded look.
How to do it:
- Use a slightly wider-than-shoulder-width grip
- Curl the bar while keeping wrists straight and elbows tucked
- Lower under control
Why it works: Enhances width and definition on the outer bicep.
3. Close-Grip Barbell Curl – Inner Bicep Burn
Sets: 3
Reps: 10–12
Rest: 60–75 seconds
This grip narrows in on the inner bicep, giving you a deeper, thicker look.
How to do it:
- Grab the bar with your hands just a few inches apart
- Curl while keeping your form locked in
- Control the eccentric (lowering) portion
Bonus: Your forearms get a solid assist, too.
4. Barbell Preacher Curl (EZ-Bar Optional)
Sets: 3
Reps: 8–10
Rest: 75 seconds
Preacher curls isolate the biceps by removing any chance of momentum. You’ll really feel the stretch and contraction here.
How to do it:
- Sit at a preacher bench with your arms resting over the pad
- Curl the bar up slowly and squeeze at the top
- Lower all the way for a full stretch
Why it matters: Time under tension builds serious muscle.
5. Drag Curl – For That Old-School Pump
Sets: 3
Reps: 12
Rest: 60 seconds
This underrated move keeps constant tension on your biceps and helps you finish the workout with a brutal pump.
How to do it:
- Hold the barbell close to your body
- Drag the bar up by pulling your elbows behind you (instead of curling straight up)
- Squeeze at the top and control the descent
Feels weird at first, but trust it—it works.
Optional Finisher: 21s for Total Burnout
Sets: 2
Reps: 21 per set (7 lower half, 7 upper half, 7 full reps)
Rest: 90 seconds
Want to walk out with your arms shaking? This classic technique breaks one set into three parts, lighting your biceps on fire.
How to do it:
- Start with 7 reps from the bottom to halfway
- Next, 7 reps from halfway to the top
- Finish with 7 full-range reps
Use a lighter barbell here, or your arms will quit on you halfway through.
Weekly Training Tip: Don’t Overdo It
You don’t need to train biceps every day to see results. In fact, 2 focused sessions a week is plenty—especially when paired with back workouts that also hit your biceps indirectly (like rows and pull-ups).
Focus on:
- Good form
- Time under tension
- Progressive overload (slowly increasing weight or reps)
Nutrition + Recovery = Bigger Gains
You’re not going to grow massive arms with training alone. If you’re serious about building muscle:
- Eat enough protein: Aim for 1.2–2g per kg of bodyweight
- Sleep: 7–8 hours a night supports recovery and muscle growth
- Hydrate: Muscles love water. Don’t skip it.
Your biceps are small muscles, but they need fuel just like your chest and legs.
Results You Can Expect
Stick with this program consistently for 4–6 weeks, and here’s what you’ll start to notice:
- Bigger, fuller biceps (especially if you focus on pump and stretch)
- Stronger grip and forearms
- Improved arm aesthetics in shirts and sleeveless wear
- More confidence on arm day
Just keep in mind that genetics play a role. You may never have mountain peaks like Arnold, but you’ll definitely see growth.
Final Thoughts
If you’ve ever felt like your arm workouts were just “meh,” it’s time to dial in and give your biceps the focused attention they deserve. This barbell bicep workout is designed to challenge, grow, and push your arms like never before.
With five smart barbell variations (and a brutal optional finisher), you’ll hit your biceps from every angle and build size, strength, and symmetry.
So load up the bar, blast your favorite gym playlist, and get to work. This bro-down isn’t just about flexing—it’s about showing up, pushing limits, and chasing real gains.
