60 Minutes Beginner Biceps Workout with Barbell
A 60 minutes strength workout targeting your biceps using barbell equipment. 4 exercises, 18 total sets, designed for beginner lifters.
60 Minutes
Duration
18
Total Sets
3-6 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand with feet shoulder-width, grip the bar at shoulder-width with an underhand grip.
- Pin your elbows to your sides and keep them stationary throughout.
- Curl the bar up by contracting your biceps — do not swing the weight.
Grip the angled portions of the EZ-bar with an underhand grip.
Form cues
- Grip the angled portions of the EZ-bar with an underhand grip.
- Stand tall with elbows pinned to your sides.
- Curl the bar up by contracting your biceps.
Sit at the preacher bench with your upper arms flat against the pad.
Form cues
- Sit at the preacher bench with your upper arms flat against the pad.
- Grip the bar or dumbbells with an underhand grip.
- Curl the weight up to shoulder level without lifting your arms off the pad.
Finish strong — take the last set close to failure.
Form cues
- Hold a barbell with an underhand grip at full arm extension, elbows at your sides.
- Curl the bar by pulling your elbows straight back — the bar should drag up your shirt.
- The bar travels close to your body the entire time; your elbows move behind your torso.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Biceps Training Tips
- *Vary your grip width and angle — supinated, neutral, and pronated grips each emphasize different portions of the biceps and brachialis.
- *Incline curls stretch the long head more than standing curls, producing a fuller peak.
- *Keep elbows pinned to your sides — swinging reduces bicep activation.
Get this biceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.