Pump Up Your Biceps with These Barbell Basics

Channeling your inner Rocky Balboa

Prepare to embrace your inner Rocky and shape your way to amazing biceps!

Barbell bicep movements

These seven barbell bicep exercises will help you develop biceps worthy of Sylvester Stallone.

Standing barbell biceps curl

Standing barbell curls are a foolproof way to engage your bicep muscles and develop larger arms and biceps. They're easy to do and quite effective.

Underhand grip barbell bent-over row

A tough yet rewarding bicep exercise is the underhand grip barbell bent-over row.

Barbell preacher curls

In addition to your forearm, the barbell preacher curl works your brachii, brachialis, and brachioradialis biceps.

Prone incline biceps curls

Prone incline curls are made with bicep building in mind. For full growth, it isolates the brachialis and brachioradialis muscles.

Barbell drag curls

This version works your biceps fully at the apex of the movement, making it an excellent bicep isolation workout.

Barbell high pulls

Barbell high pulls: For optimum muscle growth and insanely tough biceps, these exercises target the bicep heads throughout the entire body.

Barbell reverse biceps curls

The brachii and brachialis biceps are the focus of a reverse curl.

Barbell reverse biceps curls

They will assist you develop larger biceps and improve your capacity to lift large weights.