Build Peak Biceps: The Ultimate Barbell Training Guide

Primary Target Area

Biceps Brachii (Short Head and Long Head), Brachialis, Brachioradialis

How to Perform

1. Step 1: Stand upright with feet shoulder-width apart, holding a barbell with an underhand (supinated) grip, hands positioned at shoulder-width, and arms fully extended downward.
2. Step 2: While keeping your upper arms stationary and elbows tucked into your sides, exhale and curl the weight forward by contracting your biceps until the bar is at shoulder level.
3. Step 3: Pause at the top of the movement and squeeze your biceps forcefully for one second, ensuring you maintain a straight spine and do not lean back.
4. Step 4: Inhale and slowly lower the barbell back to the starting position in a controlled manner, fully extending the arms to complete the repetition.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). For a strength-focused block, utilize 4-5 sets of 5-8 reps with heavier weight and strict form.

Primary Target Area

Biceps Brachii (Short and Long Heads), Brachialis, Brachioradialis

How to Perform

1. Stand upright with your feet shoulder-width apart, gripping the EZ bar on the outer angled grooves using an underhand (supinated) grip with your arms fully extended and elbows tucked into your sides.
2. Keeping your upper arms stationary and elbows pinned to your ribs, exhale and curl the bar toward your shoulders by flexing at the elbows.
3. Contract your biceps forcefully at the top of the movement, holding the peak contraction for one second while maintaining an upright posture.
4. Inhale and slowly lower the bar back to the starting position with full control, ensuring your arms reach near-full extension before beginning the next rep.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). For metabolic stress and endurance, increase to 12-15 reps with shorter rest intervals (45-60 seconds).

Primary Target Area

Brachioradialis, Brachialis, Biceps Brachii, Extensor Carpi Radialis Longus

How to Perform

1. Step 1: Stand upright with feet shoulder-width apart, holding a barbell with a shoulder-width, pronated (overhand) grip, palms facing your thighs.
2. Step 2: Keeping your elbows tucked tightly to your ribs, exhale and curl the weight upward by flexing the elbows until the bar reaches shoulder level.
3. Step 3: Pause at the top of the movement and squeeze your forearms and biceps forcefully for one second.
4. Step 4: Inhale and slowly lower the barbell back to the starting position, ensuring full elbow extension and maintaining tension throughout the descent.

Recommended Sets & Reps

3-4 sets of 10-15 reps. This exercise is best suited for hypertrophy and local muscular endurance; use a moderate weight to ensure the wrists do not collapse.

Primary Target Area

Biceps Brachii (Short Head), Brachialis, Brachioradialis

How to Perform

1. Step 1: Set an incline bench to approximately 45 degrees. Lie prone (chest down) against the backrest with your feet securely on the floor and your arms hanging straight down toward the ground, holding a barbell or dumbbells with a supinated (palms up) grip.
2. Step 2: While keeping your upper arms stationary and perpendicular to the floor, exhale and curl the weight upward toward your shoulders by flexing the elbows.
3. Step 3: At the top of the movement, pause and squeeze your biceps forcefully for one second, ensuring your elbows do not flare out or move backward.
4. Step 4: Inhale and slowly lower the weight back to the starting position, maintaining full control and a slight bend at the bottom to keep tension on the muscle.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle growth (hypertrophy). This exercise is best suited for higher repetitions and strict form to maximize the mind-muscle connection and metabolic stress.