30 minute intermediate bicep workout with a barbell

Here's everything you need to try our 30 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Barbell Curl
  • Barbell Narrow Grip Curls
  • Bent Over Row
  • Circuit 2
  • Barbell Reverse Lunge
  • Half Kneeling Plate Halo

Circuit 1

Complete this round 3 times.

Barbell Curl

Complete 8 repetitions

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Isolation
Upper Body
Biceps

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 Narrow Grip Curls

Complete 8 repetitions

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Isolation
Upper Body
Biceps

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.

Bent Over Row

Complete 7 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For Bent Over Row

Follow these cues to perform Bent Over Row correctly:

  • Do not use any momentum
  • Touch the belly button with the bar
  • Keep chest as horizontal as possible
  • Do not flare out elbows.

Circuit 2

Complete this round 3 times.

Barbell Reverse Lunge

Complete 6 repetitions

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Primary
Lower Body
Squat

The barbell reverse lunge is a very good unilateral squat variation that can be used for multiple training outcomes.

Benefits of Barbell Reverse Lunge

The main benefit of the barbell reverse lunge is building strength through the unilateral squat movement pattern.

How To Do Barbell Reverse Lunge

  1. Start with the barbell positioned securely on the upper back and gripped tightly by the hands.
  2. Step back into the lunge position.
  3. Slowly control the knee to the floor.
  4. Come back to the starting position by using the muscles in the front leg to lift the weight.

Coaching Tips For Barbell Reverse Lunge

Follow these cues to perform Barbell Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

Half Kneeling Plate Halo

Complete 10 repetitions

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Core
Trunk
Rotation

Coaching Tips For Half Kneeling Plate Halo

Follow these cues to perform Half Kneeling Plate Halo correctly:

  • In a stable lunge position, bring the plate from the hip round the head
  • Do not straighten the arms
  • Move slowly with control.

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This workout was made by Sean Klein

Sean Klein

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