30 minute advanced bicep workout with a barbell

Here's everything you need to try our 30 minute advanced bicep workout with a barbell. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Barbell Narrow Grip Curls
  • Circuit 2
  • Barbell Curl
  • Barbell Windshield Wipers
  • Sumo Deadlift

Circuit 1

Complete this round 3 times.

Barbell Narrow Grip Curls

Complete 12 repetitions

Coaching Tips For Barbell Narrow Grip Curls

Follow these cues to perform Barbell Narrow Grip Curls correctly:

  • Isolate the biceps
  • Do not use any momentum.

Circuit 2

Complete this round 3 times.

Barbell Curl

Complete 12 repetitions

Coaching Tips For Barbell Curl

Follow these cues to perform Barbell Curl correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Do not rest the elbows on the body
  • Allow the bar to travel away from the body.

Barbell Windshield Wipers

Complete 4 repetitions

Coaching Tips For Barbell Windshield Wipers

Follow these cues to perform Barbell Windshield Wipers correctly:

  • Use the barbell as a counterbalance
  • Keep the elbows locked and weight securly overhead
  • Move the legs slowly with control.

Sumo Deadlift

Complete 6 repetitions

Coaching Tips For Sumo Deadlift

Follow these cues to perform Sumo Deadlift correctly:

  • Use a wide stance with the hands inside the feet
  • Keep the hips low and open up the groin.

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This workout was made by Sean Klein

Sean Klein

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