Intense 5-Minute Barbell Bicep Workout | How to Build Bigger Biceps!

By
Mike Kenler
November 10, 2020

Intense 5-Minute Barbell Bicep Workout!

What is happening Aliens! Today, we are going to tackle an intense 5-minute barbell bicep workout. This is a complete bicep workout to help you build bigger arms. 

You can use this workout as a finisher or complete it multiple times for a killer bicep workout. Let’s get them gains together!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A barbell (weights optional) 

Skill level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps, add more weight and/or take fewer breaks. 

Once you’ve mastered this bicep workout performing all 5 exercises without any extra needed rests for the desired amount of sets, then you can up the total volume by increasing time per exercise or switch it up completely with different bicep exercises following the same type of progressional methods!

1. Regular Curl 

Setup:

a) To begin, stand in a comfortable position in front of your barbell.

b) Grab the barbell with a double underhand (supinated) grip with your hands slightly wider than shoulder width apart.

Action:

a) Keeping your elbows in a fixed position, contract your biceps to curl the barbell upwards.

b) Squeeze your biceps hard at the top of the rep and slowly return to the starting position.

c) Repeat!

‍2. Reverse Curl

Setup:

a) Assume a standing position in front of your barbell.

b) Grab the barbell with a double overhand grip with your hands slightly wider than shoulder width apart.

Action:

a) Keeping your elbows in a fixed position, contract your biceps to curl the barbell upwards.

b) Squeeze your biceps hard at the top and then slowly release back to starting position.

c) Repeat!

3. Drag Curl

Setup:

a) To begin, stand in a comfortable position in front of your barbell.

b) Grab the barbell with a double underhand (supinated) grip with your hands slightly wider than shoulder width apart.

Action:

a) Bring your elbows and shoulders back slightly as you curl the barbell upwards. It should feel like you are "dragging" the barbell up your body.

b) Squeeze your biceps hard at the top and slowly return to the starting position.

c) Repeat!

4. Cross Arm Landmine Curl 

Setup:

a) Secure the barbell in a landmine attachment, a corner, or however you can stabilize the end of one side of the bar on the ground in front of you.

b) Assume a standing position perpendicular to the barbell with your feet in a comfortable stance.

c) Grasp the barbell with your left hand and your palm facing upwards.

Action:

a) Contract your left bicep to curl the barbell upwards and across your body.

b) Squeeze your bicep hard at the top of the rep and slowly return to the starting position.

c) Repeat this motion for 30 seconds and then switch arms!

5. Landmine Concentration Curl

Setup:

a) Keep the barbell secured in a landmine position and straddle the barbell so that you are nearly perpendicular to it.

c) Hinge at the waist and anchor your right elbow to the inside of your right thigh just above your knee. 

d) Grab the barbell with your right hand and your palm facing upwards. Engage your core.

Action:

a) Contract your right biceps to curl the barbell upwards.

b) Squeeze your bicep hard at the top of the rep and return to the starting position.

c) Repeat this motion for 30 seconds and then switch arms!

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Thank you for being a part of the Anabolic Aliens Invasion. Always feel free to reach out with any questions, comments, or concerns at kenler@anabolicaliens.com.

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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