Lifting barbell biceps: Lead technique

The biceps brachii, simply known as the biceps, is a muscle that’s responsible for the movement of the elbow and shoulder. It is really important to work out our biceps for they are the most needed muscle when it comes to lifting, pushing, and pulling.

Barbell lifting exercises are specially made for the improvement of your biceps that’s why most of all workout programs include this session. This exercise increase the strength and over all muscular development of the body specially the arms. It also has a complex effect on the number of parameters of the biceps:

  • its size;
  • strength and endurance;
  • quality load provides a reasonably good range of motion and weight variation.


For correct biceps barbell lifting, a video at the end of this article is provided to let you see all the details needed.

It is a general rule to start all arms training with this exercise. Although it is well-known, boom lifting machines for biceps are now the most desired equipment to use when it comes to bicep development. Boom lifts are more efficient than free weights when it comes to isolating a specific muscle group. It is very important when you are trying to strengthen a specific part of your body or rehabilitating an old injury.

Departing from the topic, I would recommend reading an article about how to increase biceps.

Depending on what the targeted exercise, weight and number of sets of repetitions vary. To develop strength, it is recommended to do 5 sets of 3-5 repetitions to increase, 3 sets of 7-10 repetitions for definition, 2-3 sets of 15-20 repetitions.

With a large weight you can use strap or belt.

What is the best neck: straight or curved?

According to experts, straight or curved barbell bars have practically no effect on raising the weight, but the wrist’s position helps you to be more comfortable, especially when it comes to lifting a large weight.

In addition, the rise of the biceps boom allows the athlete to immediately determine the centre of the bar, choose the right place to capture and ensure that all muscles are evenly loaded.

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EZ-neck and external bends are affected by the correct position of the hand while correct shoulder width is for injury prevention.

Although straight, the longer neck and has no listed advantages, ideally it should be used interchangeably with a curved, as periodically lifting dumbbells for biceps changing the grips with narrow and wide on average and vice versa.


Technique exercises

Lifting barbell biceps standing is produced from the starting position and grip the feet shoulder width apart, with your knees slightly bent. Barbell lifting program is carried out on the exhale, lower – on inspiration. The most essential form: Stand with a barbell resting on the back of your shoulders. Keep your back straight and upright, let your core braced throughout. Step forward and bend your knee the push back your front foot to help you return to your starting position.

Palms while facing forward, elbows – around the body, the abdominal muscles are tense. Lifting is done only by the traction of the biceps and forearms movement until rod will be at the shoulders level, and biceps engagement in this work out is not completely reduced. After a second or two, the bar is lowered in the starting position barbell lifting weights.

The benefit of this standing palms in barbell lifting are as follows; the standing position focuses on core strength and neutral position of the lower back while the  palms facing forward is more efficient than the neutral grip when it comes to building the size and strength of both triceps and biceps.


Lifting barbell biceps performed sitting on the bench is very effective for strength development. It completely engages the muscles and tendons, or the fibrous connective tissue which attaches muscle to the bone. Experienced athletes like it because it clearly felt pressure working muscles. The most essential form: Sit on a bench and hold a barbell in front of you. Place your elbows between your legs raise the barbell at your shoulder level while your biceps are stationary and only your forearms are moving. After an exhalation, return the barbell back to its starting position.

Most experienced athletes who have mastered the technique of the classical barbell lifting and are able to lift half of their own weights for this exercise, barbell weight lifting, gave us simple reminder: Different types of grip can solve certain tasks, so we cannot say that the rise of reverse grip is more effective than direct.

It is important to choose the width of the grip that your shoulders are most comfortable with to avoid injuries. By periodically changing the grip, you can improve the quality characteristics of the biceps muscle curved barbell weight lifting.

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6 thoughts on “Lifting barbell biceps: Lead technique

  1. Can you build nice muscles with just a barbell?

  2. Yes as long as you are equipped with the right knowledge on how to use it.

  3. What does barbell lifting do to your arms?

  4. Aside from it helps your arms stronger, it adds muscle definition into your arms that helps it improve its appearance.

  5. HolePole216 says:

    Is it ok to lift barbells every day?

  6. The best advice by the experts is 2-6 times per week.

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